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% I did 30 supermans a day for a week - here s what happened to my body Tom's Guide Skip to main content Tom's Guide is supported by its audience. When you purchase through links on our site, we may earn an affiliate commission.
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% I did 30 supermans a day for a week - here s what happened to my body Tom's Guide Skip to main content Tom's Guide is supported by its audience. When you purchase through links on our site, we may earn an affiliate commission.
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David Cohen 1 minutes ago
Here's why you can trust us.

I did 30 supermans a day for a week - here s what happened to my bo...

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Grace Liu 1 minutes ago
For these reasons, I have worked hard over the years to strengthen my lower back and core and have n...
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Here's why you can trust us. <h1>I did 30 supermans a day for a week - here s what happened to my body</h1> By John Carroll last updated 11 October 2022 This move doesn't look like much, but it'll make you feel like a hero (Image credit: Shutterstock) When I was younger (too young), I had sciatica, which bedeviled me for months. I was later prone to sudden stabbing pains in my lower back that left me wincing and limping for hours.
Kevin Wang Member
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Here's why you can trust us.

I did 30 supermans a day for a week - here s what happened to my body

By John Carroll last updated 11 October 2022 This move doesn't look like much, but it'll make you feel like a hero (Image credit: Shutterstock) When I was younger (too young), I had sciatica, which bedeviled me for months. I was later prone to sudden stabbing pains in my lower back that left me wincing and limping for hours.
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Henry Schmidt 10 minutes ago
For these reasons, I have worked hard over the years to strengthen my lower back and core and have n...
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Grace Liu 8 minutes ago
Read on to find out more about the benefits of the superman exercise, and what happened when I added...
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For these reasons, I have worked hard over the years to strengthen my lower back and core and have not had an issue for a gratifyingly long time. That, I believe, is thanks to exercises such as the superman.
Chloe Santos Moderator
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For these reasons, I have worked hard over the years to strengthen my lower back and core and have not had an issue for a gratifyingly long time. That, I believe, is thanks to exercises such as the superman.
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Read on to find out more about the benefits of the superman exercise, and what happened when I added 30 to my morning routine for a week. Looking for more weird and wonderful workout inspiration? Read what happened when I did 50 bird dogs a day for a week.&nbsp; <h2>What is the superman exercise &nbsp </h2> The name is a good indication of what this exercise involves.
Aria Nguyen Member
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Read on to find out more about the benefits of the superman exercise, and what happened when I added 30 to my morning routine for a week. Looking for more weird and wonderful workout inspiration? Read what happened when I did 50 bird dogs a day for a week. 

What is the superman exercise  

The name is a good indication of what this exercise involves.
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Lie down on your front, stretch out your arms and legs, and imagine you are Superman flying through the air with the greatest of ease. Picture the beloved Christopher Reeve incarnation, as the special effects restrictions in the late 1970s ensured we could see him in full flight.
Brandon Kumar Member
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Lie down on your front, stretch out your arms and legs, and imagine you are Superman flying through the air with the greatest of ease. Picture the beloved Christopher Reeve incarnation, as the special effects restrictions in the late 1970s ensured we could see him in full flight.
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In the recent films, Henry Cavill just moves too darned fast, but that's CGI for you. You will not need a cape for this exercise. <h2>What does the superman exercise do &nbsp </h2> This is a surprisingly wide-ranging exercise.
Dylan Patel Member
access_time 12 minutes ago
In the recent films, Henry Cavill just moves too darned fast, but that's CGI for you. You will not need a cape for this exercise.

What does the superman exercise do  

This is a surprisingly wide-ranging exercise.
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Madison Singh 2 minutes ago
Let's start with the back: The erector spinae muscles are located on either side of the backbone and...
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Madison Singh 3 minutes ago
But I also noticed that the superman exercise worked parts of my trapezius muscles, which extend fro...
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Let's start with the back: The erector spinae muscles are located on either side of the backbone and run from the base of your skull to your hips. These large muscles straighten and strengthen the back, and help with rotation. It was in the lower section of these muscles where I felt the immediate impact.
Henry Schmidt Member
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Let's start with the back: The erector spinae muscles are located on either side of the backbone and run from the base of your skull to your hips. These large muscles straighten and strengthen the back, and help with rotation. It was in the lower section of these muscles where I felt the immediate impact.
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But I also noticed that the superman exercise worked parts of my trapezius muscles, which extend from the neck, across the shoulders, and down the back, forming a triangular shape. One of their many functions is aiding good posture (opens in new tab), which aligns with one of the roles of the erector spinae muscles - this is great move for overall back strength, increasingly important at a time when we spend so much of our waking hours sitting at desks, in the car or on the couch, a lack of activity that means many of us suffer from chronic back pain (opens in new tab).&nbsp; What surprised me was how much the move worked my external obliques, the muscles that cover the sides of the abdomen, from just under your arms to the pelvis. They don't get much attention, so I was glad to be doing an exercise that brought them into play.
Kevin Wang Member
access_time 24 minutes ago
But I also noticed that the superman exercise worked parts of my trapezius muscles, which extend from the neck, across the shoulders, and down the back, forming a triangular shape. One of their many functions is aiding good posture (opens in new tab), which aligns with one of the roles of the erector spinae muscles - this is great move for overall back strength, increasingly important at a time when we spend so much of our waking hours sitting at desks, in the car or on the couch, a lack of activity that means many of us suffer from chronic back pain (opens in new tab).  What surprised me was how much the move worked my external obliques, the muscles that cover the sides of the abdomen, from just under your arms to the pelvis. They don't get much attention, so I was glad to be doing an exercise that brought them into play.
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They help rotate the trunk and are crucial for overall core strength. In short, for an exercise with relatively little movement (unless you are extremely flexible), the superman does a lot.
Sophia Chen Member
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They help rotate the trunk and are crucial for overall core strength. In short, for an exercise with relatively little movement (unless you are extremely flexible), the superman does a lot.
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<h2>How to do the superman exercise&nbsp </h2> I advise you to use a padded mat for this exercise or do it on a carpeted floor. I first tried it on a thin yoga mat on bare floorboards but found it too uncomfortable.
David Cohen Member
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How to do the superman exercise 

I advise you to use a padded mat for this exercise or do it on a carpeted floor. I first tried it on a thin yoga mat on bare floorboards but found it too uncomfortable.
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Liam Wilson 3 minutes ago
Lie face down on the floor, legs straight and arms extended in front of you. Don't worry if you can'...
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Lie face down on the floor, legs straight and arms extended in front of you. Don't worry if you can't get your arms completely straight, but do reach out as far as is comfortable.
Isaac Schmidt Member
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Lie face down on the floor, legs straight and arms extended in front of you. Don't worry if you can't get your arms completely straight, but do reach out as far as is comfortable.
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Brandon Kumar 27 minutes ago
Don't raise your head to look forward, as this will put a strain on your neck.  Inhale and rais...
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Kevin Wang 9 minutes ago
Try to raise your belly button from the floor. You should be engaging your glutes, erector spinae, c...
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Don't raise your head to look forward, as this will put a strain on your neck.&nbsp; Inhale and raise your arms and legs as high as you can without discomfort, keeping all four limbs as straight as possible. You may not be able to lift them more than a few inches. Again, don't let this bother you.
Sophie Martin Member
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Don't raise your head to look forward, as this will put a strain on your neck.  Inhale and raise your arms and legs as high as you can without discomfort, keeping all four limbs as straight as possible. You may not be able to lift them more than a few inches. Again, don't let this bother you.
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Natalie Lopez 59 minutes ago
Try to raise your belly button from the floor. You should be engaging your glutes, erector spinae, c...
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Henry Schmidt 2 minutes ago
Aim for three sets of 10 reps.  (Image credit: Shutterstock)

I did 30 supermans for a week...

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Try to raise your belly button from the floor. You should be engaging your glutes, erector spinae, core and trapezius muscles.&nbsp; Hold this position for a couple of seconds, breathing normally, then slowly lower to the ground. That's one rep.
David Cohen Member
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Try to raise your belly button from the floor. You should be engaging your glutes, erector spinae, core and trapezius muscles.  Hold this position for a couple of seconds, breathing normally, then slowly lower to the ground. That's one rep.
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Aim for three sets of 10 reps.&nbsp; (Image credit: Shutterstock) <h2>I did 30 supermans for a week and this is what happened</h2> Day one is when I learn, usually to my disappointment, my range of movement for a particular exercise. At first, I found it hard to raise my legs while keeping them straight, but it was worth the effort. Do not give in to the temptation to bend your knees slightly.
Oliver Taylor Member
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Aim for three sets of 10 reps.  (Image credit: Shutterstock)

I did 30 supermans for a week and this is what happened

Day one is when I learn, usually to my disappointment, my range of movement for a particular exercise. At first, I found it hard to raise my legs while keeping them straight, but it was worth the effort. Do not give in to the temptation to bend your knees slightly.
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Christopher Lee 24 minutes ago
Does Superman do this when he flies? No, he does not. Also, doing so means you are not working your ...
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Nathan Chen 24 minutes ago
I managed 30 reps, feeling the effort mostly in my lower back.  Day two was a repeat of one, th...
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Does Superman do this when he flies? No, he does not. Also, doing so means you are not working your glutes, lower back or core, so you may as well just be lying on the floor, asleep.
Sophia Chen Member
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Does Superman do this when he flies? No, he does not. Also, doing so means you are not working your glutes, lower back or core, so you may as well just be lying on the floor, asleep.
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Madison Singh 19 minutes ago
I managed 30 reps, feeling the effort mostly in my lower back.  Day two was a repeat of one, th...
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Alexander Wang 18 minutes ago
There is, trust me. That said, I tend to find the first two days of these week-long tests the least ...
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I managed 30 reps, feeling the effort mostly in my lower back.&nbsp; Day two was a repeat of one, though my breathing was better. The chief drawback with this exercise is the lack of movement, so you may be inclined to think there isn't much going on.
Natalie Lopez Member
access_time 32 minutes ago
I managed 30 reps, feeling the effort mostly in my lower back.  Day two was a repeat of one, though my breathing was better. The chief drawback with this exercise is the lack of movement, so you may be inclined to think there isn't much going on.
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There is, trust me. That said, I tend to find the first two days of these week-long tests the least satisfactory. On day three I noticed a marked improvement (told you!).
Evelyn Zhang Member
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There is, trust me. That said, I tend to find the first two days of these week-long tests the least satisfactory. On day three I noticed a marked improvement (told you!).
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My form was better; I could raise my legs slightly higher by focusing more on my glutes, and felt my shoulders and core working harder. My arms were straighter, too.
Harper Kim Member
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My form was better; I could raise my legs slightly higher by focusing more on my glutes, and felt my shoulders and core working harder. My arms were straighter, too.
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Lily Watson 28 minutes ago
I hit 30 reps and jumped to my feet. I felt energized because I had worked out the proper form, and ...
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Andrew Wilson 12 minutes ago
On day four I noticed the effects more in my shoulders than in my lower back, which made me feel my ...
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I hit 30 reps and jumped to my feet. I felt energized because I had worked out the proper form, and because I felt looser and stronger. I also felt mentally sharper - that I can't explain.
Victoria Lopez Member
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I hit 30 reps and jumped to my feet. I felt energized because I had worked out the proper form, and because I felt looser and stronger. I also felt mentally sharper - that I can't explain.
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On day four I noticed the effects more in my shoulders than in my lower back, which made me feel my body was sharing the load more effectively. As I tried to get my arms as straight as possible, they were still inclined to move apart. Watch for this, because holding them straight and close improves the impact of the move.
Noah Davis Member
access_time 20 minutes ago
On day four I noticed the effects more in my shoulders than in my lower back, which made me feel my body was sharing the load more effectively. As I tried to get my arms as straight as possible, they were still inclined to move apart. Watch for this, because holding them straight and close improves the impact of the move.
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Sofia Garcia 18 minutes ago
Aim to keep your upper arms close to your head. Also, try to ensure your legs don't drift too far ap...
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Chloe Santos 11 minutes ago
By day five I didn't have to think about form or effort. I managed 35 reps but then my dog came in a...
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Aim to keep your upper arms close to your head. Also, try to ensure your legs don't drift too far apart.
Thomas Anderson Member
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Aim to keep your upper arms close to your head. Also, try to ensure your legs don't drift too far apart.
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By day five I didn't have to think about form or effort. I managed 35 reps but then my dog came in and tried to sit on my back. Session over.
Elijah Patel Member
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By day five I didn't have to think about form or effort. I managed 35 reps but then my dog came in and tried to sit on my back. Session over.
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Ava White 4 minutes ago
Day six brought a new sensation: I felt the move powerfully in my external obliques, as if they had ...
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Day six brought a new sensation: I felt the move powerfully in my external obliques, as if they had finally woken up, or, more accurately, as if I was learning to properly involve them. By day seven, I still did not feel I was lifting my arms and legs far off the ground, but that didn't matter. If you watch videos of this move, don't feel you have to emulate the hyperflexible types who can almost make a C shape with their body.
William Brown Member
access_time 23 minutes ago
Day six brought a new sensation: I felt the move powerfully in my external obliques, as if they had finally woken up, or, more accurately, as if I was learning to properly involve them. By day seven, I still did not feel I was lifting my arms and legs far off the ground, but that didn't matter. If you watch videos of this move, don't feel you have to emulate the hyperflexible types who can almost make a C shape with their body.
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Liam Wilson 16 minutes ago
This is not how Superman flies. There are several benefits to this move....
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Liam Wilson 18 minutes ago
The first is that it suits all exercise levels (though if you have any concerns, check with a medica...
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This is not how Superman flies. There are several benefits to this move.
Madison Singh Member
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This is not how Superman flies. There are several benefits to this move.
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Daniel Kumar 33 minutes ago
The first is that it suits all exercise levels (though if you have any concerns, check with a medica...
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The one disincentive is that it is not dynamic; you will not feel you are doing much, as the amount ...
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The first is that it suits all exercise levels (though if you have any concerns, check with a medical professional first). It is also convenient, requires no equipment, and does not take much time. It won't wear you out but it will work a range of muscles to aid your posture and help prevent lower back injury.
Mason Rodriguez Member
access_time 50 minutes ago
The first is that it suits all exercise levels (though if you have any concerns, check with a medical professional first). It is also convenient, requires no equipment, and does not take much time. It won't wear you out but it will work a range of muscles to aid your posture and help prevent lower back injury.
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The one disincentive is that it is not dynamic; you will not feel you are doing much, as the amount ...
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You will never be able to take on Lex Luthor and you will probably never rock a kiss curl, but the s...
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The one disincentive is that it is not dynamic; you will not feel you are doing much, as the amount of movement is minimal. But it works.
Hannah Kim Member
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The one disincentive is that it is not dynamic; you will not feel you are doing much, as the amount of movement is minimal. But it works.
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You will never be able to take on Lex Luthor and you will probably never rock a kiss curl, but the superman is a winner. Next: Elon Musk just unveiled the Optimus Tesla Bot, and it can walk on its own.&nbsp; Inspired?
Ava White Moderator
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You will never be able to take on Lex Luthor and you will probably never rock a kiss curl, but the superman is a winner. Next: Elon Musk just unveiled the Optimus Tesla Bot, and it can walk on its own.  Inspired?
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Check out what happened when our fitness editor tried Chris Hemsworth's 250-rep dumbbell workout and...
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Check out what happened when our fitness editor tried Chris Hemsworth's 250-rep dumbbell workout and we also tried his 200-rep bodyweight workout. Here's what happened when we tried Lily James' 600-rep ab workout.
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Check out what happened when our fitness editor tried Chris Hemsworth's 250-rep dumbbell workout and we also tried his 200-rep bodyweight workout. Here's what happened when we tried Lily James' 600-rep ab workout.
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Looking to build strength from the comfort of your own home? We've also hand-picked the best adjustable dumbbells on the market here.&nbsp;Today's best apple watch ultra deals (opens in new tab) (opens in new tab) (opens in new tab)$799 (opens in new tab)View (opens in new tab) (opens in new tab) (opens in new tab)$799 (opens in new tab)View (opens in new tab) (opens in new tab) (opens in new tab)$799.99 (opens in new tab)View (opens in new tab)Show More DealsWe check over 250 million products every day for the best prices <h2>Be In the Know</h2> Get instant access to breaking news, the hottest reviews, great deals and helpful tips. John Carroll John is a writer and editor based in London.
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Looking to build strength from the comfort of your own home? We've also hand-picked the best adjustable dumbbells on the market here. Today's best apple watch ultra deals (opens in new tab) (opens in new tab) (opens in new tab)$799 (opens in new tab)View (opens in new tab) (opens in new tab) (opens in new tab)$799 (opens in new tab)View (opens in new tab) (opens in new tab) (opens in new tab)$799.99 (opens in new tab)View (opens in new tab)Show More DealsWe check over 250 million products every day for the best prices

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Get instant access to breaking news, the hottest reviews, great deals and helpful tips. John Carroll John is a writer and editor based in London.
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I did 30 supermans a day for a week - here s what happened to my body Tom's Guide Skip to main cont...
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He was worked for magazines such as Runner's World, Men's Health, Women's Health and Cosmopolitan. A keen runner, what he lacks in ability he makes up for with enthusiasm and excuses.&nbsp; More about fitness Best fitness trackers in 2022: Top activity bands from Fitbit, Garmin and more I did 40 renegade rows a day for a week - here's what happenedLatest The best workout headphones in 2022See more latest&nbsp;&#9658; Topics Fitness See all comments (0) No comments yet Comment from the forums MOST READMOST SHARED1Amazon Fire TV Cube (2022) review2The best workout headphones in 20223Daily Quordle #274 - answers and hints for Tuesday, October 254The best business laptops in 20225The best laptops in 2022: 20 top picks tested and rated1The best workout headphones in 20222Daily Quordle #274 - answers and hints for Tuesday, October 253The best business laptops in 20224The best laptops in 2022: 20 top picks tested and rated5Best laptops for college students in 2022
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He was worked for magazines such as Runner's World, Men's Health, Women's Health and Cosmopolitan. A keen runner, what he lacks in ability he makes up for with enthusiasm and excuses.  More about fitness Best fitness trackers in 2022: Top activity bands from Fitbit, Garmin and more I did 40 renegade rows a day for a week - here's what happenedLatest The best workout headphones in 2022See more latest ► Topics Fitness See all comments (0) No comments yet Comment from the forums MOST READMOST SHARED1Amazon Fire TV Cube (2022) review2The best workout headphones in 20223Daily Quordle #274 - answers and hints for Tuesday, October 254The best business laptops in 20225The best laptops in 2022: 20 top picks tested and rated1The best workout headphones in 20222Daily Quordle #274 - answers and hints for Tuesday, October 253The best business laptops in 20224The best laptops in 2022: 20 top picks tested and rated5Best laptops for college students in 2022
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