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One of the most common complaints I hear around is related to lower-back discomfort and pain. The most common cause of this is the weakness of the core and back muscles.

A great exercise for the lower back is the Superman. It primarily strengthens the erector spinae, a set of muscles that run vertically along the side of the vertebral column, originating at the hip and extending up to the skull. These muscles help rotate and extend the spine and neck.

Simultaneously, the exercise targets secondarily the glutes, or butt, which helps set the hips in motion. It also engages the hamstrings, the back of the legs, which are involved in hip and knee movement.

The great thing about the superman exercise is that there is no equipment necessary. You only need your body weight. Plus, you can perform the exercise anywhere.

The benefit and goal of the superman exercise are to strengthen all these muscles to help prevent and alleviate back injuries and postural problems.

In the video, I am performing the regular version. But if you are a beginner, modify the exercise by alternating the lifting of the arms followed by the legs.

Try to perform 3 sets of 15-20 repetitions, and keep on increasing your reps.


Remember, whether you want to lose weight, tone your body, gain strength or size, all muscles must be trained.

Lift, Burn more Fat, Get Stronger and Live Healthier!

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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