How to do superman twist

Coach's Tips

This exercise is effective for strengthening the entire posterior chain, including the back muscles, hips, and thighs. It is also an excellent activity for enhancing lower back strength.

Start Position

1. Begin by lying face down on the floor, extending your arms forward with palms facing downward.

2. Elevate your legs, upper body, and arms off the floor.

Proper Form

1. Gradually rotate your torso and legs to the right, elevating your limbs to achieve a 'superman' pose.

2. Maintain the position for a few seconds, then slowly rotate your torso and legs to the left to form a 'superman' pose.

3. Repeat for the desired number of repetitions.

Breathing Technique

1. Inhale as you shift your torso and legs to the right.

2. Exhale as you shift your torso and legs to the left.

Precautions

1. Ensure your neck remains in a neutral position and your back stays straight during the entire movement.

2. Avoid arching your back or overextending your neck.

3. Do not rotate your torso excessively in either direction to prevent back strain.

4. Refrain from using jerking motions to avoid injury.