How to Do
How to Do Superman on Bosu Ball
The superman on bosu ball should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the superman on bosu ball.
Beginning
Beginning Superman with a Bosu Ball
1. In a prone (belly down) position, lie on the floor with your legs straight and arms extended in front of you.
2. Slowly lift your arms and legs 6 inches (15.3 cm) off the ground or until you feel your lower back muscles clenching while keeping your head in a neutral position (avoid looking up).
3. To contract your abs, lift your belly button slightly off the floor. Imagine yourself as Superman flying through the air to visualize this.
4. Hold for 2–3 seconds in this position. Make sure you're breathing throughout.
5. Return to the floor by lowering your arms, legs, and belly. 2–3 sets of 8–12 reps are recommended for this workout.
Movement
Superman with a Bosu Ball Movement
1. Start by lying face down on a BOSU ball so that your stomach is in the middle of it
2. Your face will be looking down at the ground with your legs straight behind you.
3. From here you are going to raise your left arm straight forward while simultaneously lifting your opposite leg right straight behind you.
4. Pause for a brief moment and bring your limbs back to the starting position so you are at the starting position.
5. Now you will do the same movement with the opposite hand and leg. In this case your right arm and left leg.
Benefits
Superman with a Bosu Ball Benefits
For people of all fitness levels, the superman exercise is an excellent and efficient workout. It focuses on the muscles of your lower back, glutes, hamstrings, and abs. Furthermore, it compliments other core workouts that primarily target the abdominal muscles in the front of your body, such as leg raises and sit-ups.
