Around the World Superman

Description

How to do Around the World Superman

1. 01
   Setup

   Lie face down on the floor with your arms extended overhead and legs straight, feet together. Keep your neck in a neutral position by looking at the floor.

2. 02
   Setup

   Engage your core and simultaneously lift your chest, arms, and legs a few inches off the floor, squeezing your glutes and lower back muscles.

3. 03

   While maintaining the lifted position, sweep your arms out to the sides in a wide arc, bringing them down towards your hips with your palms facing down.

4. 04

   Continue the circular motion, bringing your arms back overhead to the starting position, completing one full 'around the world' movement.

5. 05

   Keep your core engaged and your lower back and glutes active throughout the entire arm rotation, resisting the urge to drop your body.

Tips

• Maintain a neutral neck by keeping your gaze focused on the floor a few inches in front of you, avoiding hyperextension of the cervical spine.
• Focus on controlled, deliberate arm movements rather than using momentum, ensuring constant tension on your shoulders and upper back.
• Actively squeeze your glutes throughout the exercise to help lift your legs higher and provide support for your lower back.
• Breathe steadily and deeply; exhale as your arms sweep down and inhale as they return overhead, avoiding holding your breath.

Common mistakes

• Cranking the neck upwards can strain the cervical spine; fix this by keeping your head in line with your spine and your gaze directed at the floor.
• Using momentum to swing the arms reduces muscle engagement; fix this by slowing down the arm circles and focusing on a controlled, deliberate motion.
• Excessively arching the lower back can lead to discomfort or injury; fix this by actively engaging your core and glutes to lift the body as a cohesive unit.