Bench supermans are a great exercise if you're interested in strengthening and toning the muscles in your lower back and legs. While the basic form of this exercise may be difficult enough initially, be sure to increase the intensity as it becomes easier.
About Bench Supermans
More and more people around the world are beginning to suffer from low back pain. If you're one of these people, the exercise known as "bench supermans" may be perfect for you. This exercise targets the muscles in the lower back, glutes and hamstrings. Strengthening these muscles not only adds definition and helps to stabilize this area, thereby preventing strain and pain, but can also provide an increase in your metabolic rate. This helps you burn more calories, thereby aiding in weight loss attempts.
Positioning Your Body for Bench Supermans
Before performing the bench superman, it is important that you set up the equipment that will be needed and position your body properly. You will need a bench that comes to a height approximately at the halfway point between your knees and hips. Make sure that all four feet on the bench are firmly placed on the floor, and the bench is stable. Lay down on the bench on your stomach with your elbows bent and the hands placed one on top of each other under your chin, supporting your neck. Your entire upper body should be resting comfortably on the bench, along with your upper thighs. Your knees and calves should be extended off the back of the bench. Look down at the bench, keeping your spine in a straight line from your head to your knees.
Performing Bench Supermans
Now that you are positioned properly, you can begin to perform the bench superman. Start by taking a few deep breaths. As you exhale, use the muscles in your back and glutes to lift your elbows and thighs off the bench. The only part of your body that should now be in contact with the bench in your pelvis. Slowly lower your body back down to the starting position. Do this 10 times before taking a short break, then do another 2 sets of 10 repetitions of the bench supermans in order to achieve optimal results.
Increasing the Intensity of Bench Supermans
This exercise is difficult enough in and of itself. However, once your muscles become stronger and the exercise becomes easier, it is important to increase the intensity. One easy way to do this is by extending your arms in front of your body, so that you are reaching out in front of the bench. You should now be in a straight line from your fingertips to your knees. This increases the length of the lever that your muscles must work against, thereby intensifying the exercise. You'll be amazed at how this simple change can make the exercise much more difficult.