Primary muscles: Back, trapezius, lats
Secondary muscles: Shoulders, core
Equipment: No equipment
Superman Twist Instructions
1. Lie on your stomach with your legs fully extended, arms bent, and hands behind the ears.
2. Lift and twist your upper torso to the side and pause for 2 seconds.
3. Return to the starting position and repeat, twisting your torso to the opposite side.
Proper Form And Breathing Pattern
Keep your core tight, your spine neutral and engage your back muscles. Exhale as you twist your torso to the side and move only from the ribs up. Pause for 2 seconds and then breathe in as you slowly return to the starting position.
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Exercise Benefits
The superman twist targets the back muscles and is an excellent exercise to improve your posture and give you a taller and slimmer-looking appearance. This exercise also stretches the upper body and improves your flexibility.
Superman Twist Demonstration
Sets And Reps
Do 2 or 3, 30-second to 1-minute sets. If you’re a beginner start with the superman and the alternating superman. Once you’re comfortable with your form advance to the superman twist.
Calories Burned
To calculate the number of calories burned doing the superman twist, enter your weight and the duration of the exercise:
Related Core Exercises
Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Abdominal bridge
Lying side crunch
Oblique crunch
Side leg lifts
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