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By Jacqueline S.
I have been doing this core exercise for the last 10 years at least once a day. My brother told me that a UCLA study was done and this exercise helped more people overall with their lower backs – more than any other exercise, acupuncture, acupressure, drugs etc
The WONDERWOMAN (Formally known as the Superman pose – I changed it to make it more appropriate to our own Womenwomen…) is one of the best exercises to strengthen your upper and lower back muscles. If done regularly, the WONDERWOMAN may help alleviate back pain that is related to weak back muscles. In addition to strengthening back muscles, it works your glutes and your hamstrings.
Don’t let the name mislead you — this exercise will not turn you into a super her – although it might…. But it will give you a stronger back and core. Named for the position of the legs and arms, like Wonderwoman flying through the sky, the exercise targets the erector spinae, a group of muscles that extend from the base of the skull to the sacrum. Practice this exercise a few times a week to build lower back strength, prevent back pain and improve your posture.
Benefits of the Wonderwoman Exercise
As you age, it’s common to experience back pain. Structures in the back degenerate, and the effects of gravity, desk jobs and a sedentary lifestyle can take their toll. Even if you’re very active, the lower back is often neglected in average fitness routines. Strengthening the lower back with the Superman exercise builds support and stability for the spine, and it can also prevent and reduce back pain, according the Cleveland Clinic website.
Step 1 – Lie on an exercise mat on your stomach. Bring your legs together and extend your arms overhead so your biceps are alongside your ears.
Step 2 – Using the muscles of your back with a little help from your glutes, raise your legs and torso off the ground. Keep your legs straight and reach your fingertips away from you.
Step 3 – Hold at the top of the exercise for five counts. Lower back down to the ground with control. Repeat for a total of 10 repetitions.
So that is what the Livestrong website suggests – I suggest building up your back muscles slowly so you can eventually hold it for 4 – yes 4 minutes.
You truly will be a WONDERWOMAN!