Body Weight Workouts

Cool workouts for your abs, core, and lower back

Supermans May 19, 2007

Filed under: abdominal workout,abs,core exercise,exercise,lower back exercise — Finn @ 2:21 pm

Lie on your stomach with your arms and legs stretched out. (Just like Superman when he flies through the air!)

Superman (1)

Lift your arms and legs off the ground a few inches, hold 3 seconds, and then lower to the starting position.

Superman (2)

Repeat about 20 times. If you’re up to it, do 3 sets of 20 reps.


31 Responses to “Supermans”

  1. tyrone Says:

    thanks a lot for these exercise tips! the photos are really helpful, and i appreciate info on exercises that can be done in the home… without expensive equipment or expensive personal trainers!

  2. Graham Wright Says:

    Do you have any Superman pose photos on a stability or a swiss ball you can forward to me at my email address ?


    Graham Wright

  3. joesan Says:

    Yes dude, I love supermans. The explanation was also well written. Although, I prefer the type of supermans when you hang over some sort of incline (I don’t know the exact name of the machine), but you lower your head and body then swing yourself back up. It’s a great exercise for building lower back muscle, you might want to consider writing something about that in your next post, I’ve been meaning to write one on mine but haven’t gotten around to it (

    later man

  4. bodyweightworkout Says:

    That would be the “back extension” on what I believe is known simply as the “extension bench” πŸ™‚

    It’s a good one but a bit harder to do properly without the right equipment.

  5. Ash Says:

    Excellent stuff, thanks a mill for excercise

  6. That’s awesome. Almost inspires me to get off my buttocks and get moving too.

  7. I do these as part of the P90X program and hate them. Not because they don’t work, but because they are tough if you do them for awhile. They definitely work your abs.

  8. Worked well. Found your site on stumbleupon, will try some others out and see if I’ll add them to my workout.

  9. Philly Says:

    This is probably one of the hardest yet very effective exercises. I enjoy doing supermans! They definitely make me tired though. Awesome post keep them coming!

  10. gratis verdienen Says:

    Love the excersise tips, thanks. The pictures make it really clear.

  11. Nice… I love supermans, especially after a stress-ful day and my lower back is feeling a little tight.


  12. Delhi Says:

    Do we have a spiderman too?
    What about captain underpants?

    • bodyweightworkout Says:

      Spiderman? Yes, there are a couple spiderman exercises actually.

      I will have to get back to you on the Captain Underpants exercise though! πŸ™‚

  13. Imerson Says:

    This is a really effective workout. You feel the burn after to reps!

  14. tanyastrohtraining Says:

    Love superman’s – you can also make them a little less challenging to start by doing what are called Aquaman’s, lift opposite arm and leg up at the same time then alternate sides to complete 1 rep. Check out the video for proper form and exercise technique

  15. Job Says:

    I did 2 sets of 20 and Im bairly feeling a thing, any suggestions?

  16. Anabela Says:

    Your workouts are great. It’s nice to see some easily explained moves that can be done at home whenever. I go to a gym, but the weight section always intimidates me (lots of sweaty men who look like they just took a break from their Harleys…). Anyway, keep it up! Thanks!

  17. Bill Says:

    And if you roll onto your back, with arms and legs off the floor, it’s called a Banana Roll. You can alternate between the two.

  18. Jorge Says:

    These workouts are pretty cool. Do you have anymore? I see that you haven’t posted in three years, but you should put some more out. Thank you.

  19. lindseytinsey Says:

    This actually looks like fun πŸ™‚

  20. The Freshman Says:

    Weeeeeee!! I’m flying!

  21. emilie j hance Says:

    Great stuff here – have you looked into Pilates at all? A lot of the things you’ve posted come back to the Pilates method exercises with a little bit of a different focus (for example, not squeezing your butt on the shoulder bridge and trying to access your hamstrings to lift you instead).

    If you haven’t looked into Pilates, give it a try. I’m pretty positive you’ll walk away with a bunch of exercises you can do at home with only your own body weight.

  22. May Says:

    The ladies want shirtless pics!!

  23. Brandon Munn Says:

    This exercise gives you an awesome workout. I do these all the time and also incorporate them into training sessions with my clients. Thanks for the visuals, you have great form. – Brandon

  24. Mike Simone Says:

    Love these man. Super hard core! Going to incorporate them more in my training!


  25. Joshua R. Says:

    This Blog is really informative…I’m always looking for new exercises like these…good content and pics…please keep updating with new exercises I subscribed to your RSS feed so I’ll check it out in Google Reader. Thanks again!

  26. Nicky Spur Says:

    Just stumbled across this — good stuff, the lower back is a highly under worked muscle, good to see people still showing the importance of such exercises. Keep up the quality work!

    – JB

  27. The things we do to be fit . Good job superman! Great post.

  28. Tatianna Says:

    I love the supermans. I finish all of my lower body workouts with these.

  29. Lacey Says:

    Supermans are great for incorporating the whole body, They can also be done on a body ball, which cranks up the calorie burn.

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