Around the World Superman

Description

How to Do Around the World Superman

1. 1
   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. 2
   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. 3

   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. 4

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

5. 5

   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.