Around The World Superman Hold


Pro Tip

You can optionally hold your arms in place for 1-2 seconds When fully outstretched in front of you and again when by your sides to increase the difficulty of the movement.


How To

  1. Lie on the ground in a prone position with your abdomen on the floor, arms by your side, palms facing upwards, legs raised, head up, and chest raised so that you feel as if you are squeezing your back.
  2. Exhale and bring your arms around your body, keeping them straight while rotating your palms so that they face downwards.
  3. Continue until your arms are fully outstretched in front of you, in front of your shoulders.
  4. Inhale and bring your arms back around your body, rotating your palms so that you return to the starting position.

Primary Muscle Groups

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.


Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Front Shoulder

Front portion of your shoulder.

Glutes

Muscles of your butt.

Hamstrings

Muscles spanning the back of your thigh.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.


Equipment

Bodyweight Only

This means that the only thing you need to successfully perform the exercise is your body. No other equipment is needed.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment