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Exercise Ball Superman

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Exercise Profile

Primary muscles:

Lower Back

Equipment:

Exercise Ball

Difficulty:

Intermediate

Exercise Ball Superman Overview

The exercise ball Superman workout is a targeted exercise that focuses primarily on the lower back.

By using an exercise ball, participants can engage their core muscles while performing the Superman exercise.

This workout helps strengthen the lower back, improve posture, and enhance overall stability and balance.

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Exercise Ball Superman Instructions

  1. Position yourself face down on the exercise ball, with your hips and lower abdomen resting on the ball.
  2. Extend your arms straight out in front of you, with your palms facing down and your legs extended behind you.
  3. Engage your core muscles and lift your arms, chest, and legs off the ball simultaneously.
  4. Keep your gaze down to maintain a neutral neck position and avoid straining your neck.
  5. Hold the lifted position for a brief moment, focusing on squeezing your glutes and lower back muscles.
  6. Lower your arms, chest, and legs back down to the starting position in a controlled manner.

Exercise Ball Superman Tips

  1. Position the exercise ball under your lower abdomen, ensuring your feet are firmly planted on the ground.
  2. Extend your arms forward, parallel to the ground, with your palms facing down.
  3. Engage your core muscles and lift your upper body and legs off the ground simultaneously.
  4. Focus on squeezing your glutes and lower back muscles to maintain stability and control throughout the movement.
  5. Avoid arching your back excessively by keeping your gaze towards the floor and maintaining a neutral spine position.
  6. Gradually increase the duration of each repetition as your lower back strength improves, aiming for 10-15 seconds per set.

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