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Alternating Superman

Alternating Superman

The Alternating Superman is a fantastic exercise that targets the core, back, and glute muscles. It is a bodyweight exercise that can be done at home or in the gym, making it accessible to everyone. The movement mimics the classic superhero pose, helping you feel strong and empowered as you work towards a stronger and more stable body. To perform the Alternating Superman, start by lying face down on a mat or the floor. Extend your arms straight in front of you, keeping them parallel to the ground. Simultaneously, lift your right arm and your left leg off the ground, focusing on engaging your core and squeezing your glutes. Hold this position for a few seconds before lowering your limbs back down. Next, repeat the movement on the opposite side, lifting your left arm and your right leg off the ground. Remember to maintain proper form throughout the exercise, keeping your neck neutral and your abdominals engaged. Aim for controlled, smooth motions rather than jerky or rushed movements. The Alternating Superman is a valuable exercise for improving core stability, posture, and overall strength. It also helps to enhance spinal extension and alleviate lower back pain. Incorporate this exercise into your workout routine to target those hard-to-reach muscles and to feel the strength of a superhero!


  • Start by lying face down on a mat or flat surface with your arms and legs fully extended.
  • Simultaneously lift your right arm and left leg off the ground, keeping them straight.
  • Hold this position for a few seconds while keeping your core engaged.
  • Slowly lower your arm and leg back down to the starting position.
  • Now, lift your left arm and right leg off the ground simultaneously, again keeping them straight.
  • Hold for a few seconds before lowering them back down.
  • Repeat this alternating movement for the desired number of repetitions or duration of the exercise.
  • Remember to breathe continuously throughout the exercise and to maintain proper form and control.

Tips & Tricks

  • Focus on engaging your core throughout the exercise for better stability and control.
  • Make sure to maintain a neutral spine position, avoiding excessive arching or rounding of the back.
  • Control the movement by lifting and lowering your arms and legs in a slow and controlled manner.
  • Keep your neck relaxed and aligned with your spine throughout the exercise.
  • Remember to breathe steadily and avoid holding your breath during the movement.
  • Place emphasis on squeezing your glutes as you raise your legs to maintain proper form.
  • Add ankle weights for an extra challenge and to increase resistance.
  • Perform the exercise on an exercise mat or padded surface for comfort and joint support.
  • Start with lighter progressions, like lifting one arm and one leg at a time, before advancing to the alternating version.
  • Focus on quality over quantity, aiming for proper form and execution rather than rushing through the exercise.


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