Workout Plan for Pilates and Yoga: Superman Exercise

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The Pilates exercise known as Superman strengthens your lower back while firming your glute muscles. Develop a super body with the aid of this free video workout plan for Pilates and yoga.

Part of the Video Series: Workout Plan for Pilates and Yoga
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Video Transcript

Hi, I'm Michelle with Pilates Studio City. Today, I'm going to be doing a workout for Pilates and Yoga. I'm going start with the Pilates sections, coming into Superman, which helps to pick up those glutes and strengthens your lower back. So, I'll be coming down on my belly. My legs will be open a little more than hip distance apart. Arms are out, finger tips spread wide, I'm going to place my chin on the mat. And from here, on my inhale, I'm going to inhale, my arms up, off, of the mat, legs off the mat, belly button pulled in. Neck is nice and long and I'm holding it, holding it. This is my Superman and then, I'm going to lower down. I'm going to inhale, up again, coming up into Superman. Notice, how my glutes are contracted, work these glutes, work that lower back. Let's lift it up and hold it, neck is nice and long, lowering back down. Lifting up, lift those thighs up, off, of the ground, good, lowering down, good. So, give maybe about ten reps. Once you're done, hands come alongside your chest, push your hips back to your heel,s to release your lower back. Coming into child's pose, going to be your forehead, comes on the mat, good. One big inhale, open up, exhale, everything out. Slowly rounding up, one vertebrae at a time, nice. I'm Michelle with Pilates Studio City.


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