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Superman, Alternating |
Type: Back |
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The alternating superman is an effective exercise for developing the core and lower back, and is performed by lying prone, lifting the legs, arms, and head and holding it. It will also improve coordination between the upper and lower limbs. Below you'll find a video guide and step by step instructions that describes the correct technique for the alternating superman exercise.
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Lower Back
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Buttocks
Hamstrings
Shoulders
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Superman, Alternating Steps:
Lie face down on a gym mat with your arms straight above your head.
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Tense your abdominals and keep your head and neck straight.
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Simultaneously raise one arm and the opposing leg
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Make sure the arm and leg remain straight at the elbow and knee.
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Pause for a second at the extremity of the movement and lower down to the start.
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Repeat with the other arm & leg
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