2-Point Superman Exercise Tutorial — (CORE BALANCE EXERCISE)

Learn how to do the 2-point superman core exercise, one of the best lower back and core strengthening exercises.

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The 2-point superman exercise is a great core stability movement that works your abs, core, glutes, and shoulder muscles. It is a Pilates and core balance exercise, so it's great for helping your posture.

Although it is a slow and controlled movement, done correctly, you will definitely feel it in your underlying ab muscle (transverse abdominis) throughout the exercise.

To engage this muscle, you need to pull your belly button in and tighten. The most important part of this exercise is to keep a flat back position. It may take some practice, but that is the essence of this exercise. It is designed to challenge you to keep balanced and flat as you move 1 arm and the opposite leg up into a straight position.

2-Point Superman Exercise Tutorial — [Step-by-Step Technique]

Step 1: Start by getting into a tabletop position, resting on your hands and knees, with your knees at 90 degrees and directly under your hips. Breathe in.
Step 2: As you breathe out, pull your belly button back and slowly raise 1 arm and the opposite leg as high up as you can, to a flat position.
Step 3: At this top point, your hips and shoulders should be square, and your back should be flat.
Step 4: Breathe in as you slowly lower your arm and leg back to the start. Repeat using the opposite arm and leg to your first rep.

** Pro Tip #1: We recommend you start with 10 reps on each side. **

** Pro Tip #2: As you complete the exercise, keep your core strong to protect your lower back. If you start to twist or your back sags, stop the exercise.

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

[quianaacker]

wow wonderful video.its very informative and very important .its very helpful.thanks for sharing it.

[teenageroyel]

Nice video. i enjoyed this video all situations. this will make more fun. thank you for sharing.

[bowlampar]

This is type of work out i like the most, not very difficult to do. When done correctly, allow various muscle to work hard and strengthen them all at once.

[silvio.negociosdigitais]

These short videos are the best, well explain and direct to the point. Congrats.

[sarefin]

Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.

[binu]

Very clear explanation with very good demonstration.Thanks for sharing

[SteVen-xifc]

I just tried this after watching your video and omg I love it! I wasn't sure how well it would work but oh boy I could really feel it working my lower back and core. I'll be doing this regularly in my routine from now on for sure. Thanks for teaching me another new exercise I'd never have known about if it wasn't for your channel.

[amoyardever]

Great tutorial. Learned something new today. Thanks for sharing!

[sharminnahar]

This is really a great exercise for core balancing. I have tried it and now feeling confident. Thanks for uploading.

[amajors]

Another great tutorial. Thanks for always showing us how to do these exercises safely for our routines.

[johnnymanning]

Really a joyful video, I'm glad to find the video, thank you for sharing the video

[polkadot]

Great core exercise. Seems a little difficult but I'm going to try it

[ThePinkSpider]

So I tried this. I'll just keep trying! haha, it's a great exercise though.

[benjaminsmith]

This interesting video explains a core exercise that not too many people know about. Core exercises are my favorite type of exercises, and this is a great one to add to your repertoire.

[jacobhale]

very good exercise for strengthening back and muscle.

[ubedube]

Thank you. I'm building up quite the exercise repertoire now.

[Francis-sbtx]

Great demostration! I never did this exercise before, but ill try it. Thanks for the video :)

[georgejohn]

Wow this method is awesome and useful for us. In this video we can easily seek of core balance easily. Thanks for sharing this information.

[mdmonowar]

Very informative and well explained tutorial about 2-Point Superman Exercise. I have learned a lot from it guys. Thanks for sharing.

[jamesfallon]

Began doing this a while ago and it’s really good, glad I found it