All about the Prone Superman
(Pilates)
BENEFITS & MUSCLES WORKED: Lower Back, Mid Back, Glutes, Abs, Chest, Shoulders, Arms, Legs, Core, Erector Spinae
START POSITION: Lie face down on the floor with your arms stretched out in front of you.
Watch: my Prone Superman video
NOTES: Difficulty Rating: 67%
From the start position, slowly lift your arms and legs. It is preferable to keep your feet together, but if they come apart, don’t worry too much; the same applies to your hands.
The picture shows a perfect form of the Prone superman at its highest point. I advise beginners to start with an easier version, where you raise much less—just enough so that your feet and hands are clear of the ground, and maybe some of your thighs and chest. It will be easier to separate both hands and feet so that they are parallel to your hips. However, as you improve and increase your spinal bend, bring your arms and feet inward to maximize stability by centering your mass along your spine. Remember to pause at the top for at least 1/4 of a second before slowly relaxing back down to a fully prone position.
I would classify the Prone Superman as intermediate in terms of complexity and difficulty rating – I find it challenging because I am very tall with long arms and legs. Maybe it is due to some weakness in the lower back or neglected core muscles.
There are several reasons why you may struggle to perfect this exercise and achieve the full range of motion. However, as with most other Pilates moves, I emphasize starting slowly with easier versions of the whole exercise. Build up to it and don’t try to run before you can walk. It is far better to do easier versions of multiple exercises than to focus solely on perfecting your form for just 2 or 3 exercises. This is because it is essential to maintain balance and symmetry throughout your body as you progress in your overall fitness.