logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Superman / Superwoman With Twist

through 9 votes
muscles:Lower BackMuscle, GlutesMuscle
auxiliary muscles:TrapeziusMuscle, Rectus AbdominisMuscle, ObliquesMuscle, HamstringsMuscle
required:Doable Without Equipment And Weights
optional:Dumbbell, Fitness Mat
fitness level:Hard
exercise type:Strength
Variations available (8)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

Starting Position

  • lay your front on the ground or a fitness mat
  • stretch out the legs backwards
  • hold the hands at the temples

Correct Execution

  • raise chest and legs at the same time, so that only your abs touch the ground
  • hold the tension for a moment
  • at the highest position, start turning to each side alternatingly
  • in the end, come down to the ground again
  • do several sets

tips for the workout

  1. if you only raise the chest, it becomes easier
  2. impede the exercise by putting a weight on your neck, hold it with both hands