Hello and welcome to another episode of Fey Fitness! In today’s video I will teach you how to properly perform a Superman Floor Press. The original Superman is a fabulous exercise because it works the erector spinae, latissimus dorsii, glutes, hamstrings as well as the deltoid and trapezius muscles; and the addition of the floor press engages the arms to further round out the amazing benefits of this exercise. This exercise is easy enough to perform within the comfort of your own home, and is gentle enough for people with Atrial Fibrillation or other heart conditions.
The Superman Floor Press is an exercise that is perfect for working the arms, upper body, back, butt and posterior of the thighs. Additionally, you only need a yoga mat or soft carpet to perform the beginner’s version of this movement. Once you are comfortable with the bodyweight version of this exercise, you can add dumbbells or small weight plates to increase the intensity of the movement for the upper body and arms.
I recommend this exercise for people with desk jobs, individuals with heart or blood pressure problems, or for seniors who are capable of getting on and off the floor. This exercise is ideal for strengthening the back to protect our spine, and for strengthening the booty and back of the legs so they stay strong and can help with functional mobility and range of motion. Plus, the arms get a heck of a workout as well!
How to Perform a Superman Floor Press Exercise:
- Lay down on your stomach on a yoga mat or soft patch of carpet.
- Extend your arms straight overhead and keep your legs straight behind you on the floor.
- When you are ready raise both your arms and legs off of the floor as high as they will go. Try to keep your arms at jaw or ear height and parallel to the floor.
- Bring the arms backward so your hands are in line with your shoulders and your arms are still parallel to the floor. Your elbows will be in line with your back at your sides.
- Pro Tip: When you are ready to move beyond just bodyweight movements, start off with a 2.5 pound dumbbell or weight plate and gradually move up in weight from there.
- Bring the arms back to the starting position.
- Repeat this motion for 15 reps and for 3 sets.
I love this exercise for the great benefits it brings to my arms, back, booty and hamstrings, but also because it doesn’t spike my heart rate and interfere with my Atrial Fibrillation. As long as you are breathing throughout the exercise the heart rate should stay within a safe range and you can easily perform this exercise without worry of having an Atrial Fibrillation episode.
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