Also Known As: Opposite arm and leg raise, aquaman, swimming
Targets: Abdominals, lower back
Level: Beginner
The alternating superman exercise is a back extension that is also one of the most popular ab exercises. It has been known to increase ab strength and can be an important part of a regular core strength regimen. The flexibility and ease of the exercise can also help you work smaller ab muscles that the usual core exercises do not. It is a good addition to a core strengthening workout.
This exercise is one of the easiest and most effective ways to improve core strength in the lower back and obliques. It primarily targets the erector spinae, 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. This exercise gives you a back extension. This exercise and its modification, the full superman, can be used to strengthen the lower back.
Because of the simplicity of the exercise, many mistakes are made doing this exercise. Here are the most common mistakes made and how you can avoid them.
Be sure when raising your feet and arm that you raise them parallel to the floor. Keep your arm and leg straight and avoid bending at the knee or elbow.
It's imperative to the exercise that you hold the position at the top of the repetition. That is, when you raise your alternating arm and leg, you must hold the position to do the work properly. You should feel the side and lower back contract. You may not feel this if you don't hold the position properly.
Being face down may prevent you from breathing as you normally would during exercise, but you must breathe to bring oxygen to your muscles. What's more, breathing helps stabilize the core and maximize the results of the exercise.
You should be able to draw a straight line from the top of your head to the bottom of your mat. Your body should be balanced while lying down so that each side of you is doing equal work. Be sure you are not off-center as this will create a strain on your back, rather than promote core strength.
While it may come naturally during this exercise, avoid pointing the foot when you raise it. This will take the focus off your core and distribute the focus to your legs. By keeping the foot perpendicular to the floor, you keep the work in your core and get a better muscle contraction in the focus area.
This exercise can be done in different ways to meet your needs and level of skill.
The variation done without the alternating leg and arm raise is often simply called the superman. It is an excellent back extension, with less use of the obliques.
Increase your number of repetitions and the length of time you hold the extended position.
The Pilates swimming exercise is similar, but you keep the arms and legs hovering above the ground without returning them to the ground when switching sides.
This exercise can also be done kneeling, for an additional challenge to back strength and stability. This variation is often called the bird-dog.
You want to feel your back working, but not straining. Stop the exercise if you feel any pain. You should use caution or avoid this exercise if you have a back injury. Avoid this exercise after the first trimester of pregnancy.
Incorporate this move and similar ones into one of these popular workouts: