ExerciseGIF

Exercises / Superman pose

Superman pose GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • ShouldersMusculus deltoideus
Equipment
mat
Level
intermediate
Loop
One repetition, 2.93 seconds

Get this animation

Part of the Chest and shoulders pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Chest and shoulders pack, $49Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/superman-pose \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a superman pose

  1. Lie face down on the mat with legs extended and arms stretched forward, forehead resting on the floor.
  2. Inhale and simultaneously lift your chest, arms, and legs off the floor, reaching fingertips and toes away from each other.
  3. Draw your shoulder blades together and keep your gaze slightly forward and down to protect your neck.
  4. Engage your back, glutes, and hamstrings to hold the lifted shape without straining.
  5. Hold for 3-5 breaths, then exhale and slowly release everything back to the mat.

Form tips

  • Keep the neck long and in line with the spine, avoid crunching backward.
  • Reach actively through the fingertips and toes to lengthen rather than just lift.
  • Keep the glutes and lower back engaged to avoid pinching the lumbar spine.

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