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Around the World Superman

Around the World Superman

The "Around the World Superman" is a dynamic and challenging exercise that targets multiple muscle groups in the body. This exercise is inspired by the classic Superman exercise, which is known for its ability to strengthen the lower back and glutes. However, the "Around the World" variation adds an extra twist, making it even more effective for overall body strength and stability. During the "Around the World Superman," you start by lying face down on a mat or a comfortable surface. Extend your arms overhead, just like in the traditional Superman exercise. However, with the "Around the World" variation, you will then perform a circular motion with your arms, extending them out to the sides, down by your sides, and back overhead to complete the full circle. This movement engages the muscles of the shoulders, back, arms, and core, providing an excellent upper body workout. To ensure proper form and maximize the benefits of this exercise, it's important to maintain proper alignment throughout your body. Keep your neck in a neutral position, gaze towards the mat, and engage your core muscles to protect your lower back. Additionally, focus on squeezing your glutes and engaging your back muscles as you lift your limbs off the ground during each repetition. The "Around the World Superman" exercise is a challenging movement that requires a certain level of strength and stability. It can be great for individuals looking to improve their posture, strengthen their back, and increase upper body strength. However, it's important to build up to this exercise gradually, starting with simpler variations like the traditional Superman exercise, and gradually increasing the range of motion as you feel more comfortable and confident. Incorporate the "Around the World Superman" into your regular fitness routine to enhance your overall strength and stability. Remember to give your body enough rest between sets and listen to your body's limitations. As always, proper form, consistency, and gradual progression are the keys to safely and effectively reaping the benefits of any exercise. So, go ahead, give the "Around the World Superman" a try, and experience the transformational effects it can have on your fitness journey.

Instructions

  • Start by lying face down on a yoga mat or exercise mat, with your arms fully extended in front of you and your legs extended behind you.
  • Simultaneously lift your legs, chest, and arms off the ground, while keeping your head in a neutral position.
  • Squeeze your glutes and lower back muscles to elevate your legs as high as you can, while also lifting your upper body off the ground.
  • While in the lifted position, move your outstretched arms in a circular motion, as if you are drawing circles in the air.
  • Continue to draw circles with your arms while slowly bringing them behind your body, towards your glutes, and then back to the starting position.
  • At the same time, continue to squeeze your glutes and maintain the lifted position of your legs and upper body.
  • Repeat the circular motion of your arms for several repetitions, maintaining control and stability throughout the exercise.
  • After completing the desired number of repetitions, gently lower your legs, chest, and arms back to the starting position.
  • Take a brief rest and repeat the exercise for additional sets.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and control.
  • Focus on squeezing your shoulder blades together when lifting your arms and legs off the ground.
  • Keep your neck in a neutral position by looking towards the ground.
  • Perform the exercise slowly and with control to maximize muscle activation.
  • Remember to breathe evenly throughout the movement.
  • To make the exercise more challenging, hold a light dumbbell or resistance band in your hands.
  • If performing the exercise in a gym, use a stability ball to increase the difficulty.
  • Ensure that your movements are smooth and fluid, avoiding any jerking or bouncing motions.
  • Listen to your body and modify the exercise as needed to avoid strain or injury.
  • Consult with a fitness professional for personalized recommendations and form correction.
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