The Best Way to Work Obliques and Back Is the Superman Exercise

Considering Superman is thought because the man of steel, it is sensible that a move named when him would offer you muscles of steel throughout your core. Having a robust region are often a significant game changer once it involves staving off back pain and increasing quality in everyday life.

The Superman exercise—some version of that contains an aim exercises from Pilates to HIIT classes—involves lying on the bottom and interesting your core to raise your limbs in order that you seem like you’re flying. It’s a trainer favorite, due to the actual fact that it challenges multiple muscles while not the employment of kit, and it are often used as a dynamic warmup or a full-body exercising in any routine.

Though we regularly place confidence in our core in terms of our abs, it truly encompasses a system of muscles through the front, sides, and back of your body. The Superman exercise hits them all— as well as your obliques and therefore the oft-ignored muscles within the back of your body—as well as some hard-to-reach spots within the backs of your arms and legs. “A ‘Superman exercise’ could be a terribly effective bodyweight movement which will work the muscles on the posterior chain, as well as lower and higher back, hamstrings, and glutes.

Because the move targets all 360-degrees of your core, it is often useful for shielding you from injury, notably in your back. It works to strengthen your lower back (more specifically, the erector spinae muscle) and increase quality in your pectoral spine, which might facilitate alleviate back pain if done frequently.

The Superman exercise is low impact and customarily safe for everybody, in spite of their fitness level (especially if you’re taking the time to create up to it). However, Alexander warns that for anyone with pre-existing back conditions, the move might place an excessive amount of pressure on the spine, low back, and neck, therefore you will wish to decide on a changed version instead.


  1. Lay face down on a mat or flat surface, with arms outstretched.
  2. Keep your hands and arms straight throughout the exercise.
  3. Raise your hand and legs 4-5 inches off the ground.
  4. Hold for 5 seconds, then return to starting position.


This exercise is one of the easiest and it is the most effective way to improve core strength in the lower back and obliques. It primarily targets the erector spine, which surrounds the spine from your hip to your head, and flexes and rotates the spine and neck. The hamstrings and gluteus maximus also come into play while the muscles of the upper back (deltoids, trapezius, and splenius) stabilize the motion.