Superman W

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Lie face down on a mat or flat surface with your arms extended in front of you and your legs straight.
   • Keep your head in a neutral position, looking down at the mat.
2. Step 2Engage Your Core
   • Tighten your abdominal muscles to stabilize your body.
   • Ensure your hips and pelvis are pressed into the mat.
3. Step 3Lift Your Arms and Legs
   • Simultaneously lift your arms, chest, and legs off the ground.
   • Keep your arms straight and your legs extended, forming a 'W' shape with your body.
4. Step 4Hold the Position
   • Hold the lifted position for a few seconds, focusing on squeezing your shoulder blades together.
   • Keep your neck in a neutral position and avoid straining it.
5. Step 5Lower Your Body
   • Slowly lower your arms, chest, and legs back to the starting position.
   • Control the movement to avoid any sudden drops.
6. Step 6Repeat
   • Perform the lift and hold for the desired number of repetitions.
   • Maintain proper form throughout each repetition.
7. Step 7Finish the Exercise
   • After completing your reps, relax your body and rest on the mat.
   • Take a moment to breathe and recover before moving on to your next exercise.