Having a strong core is essential for runners. It can help prevent muscular related injuries, keep good running form, and better your race performances. The Superman targets the entire back, which is an important part of the core and a common injury-prone area for runners.
You should try this exercise at least 3 times of week for 3 sets of 20 repetitions.
1. Lie on your stomach with the arms and legs fully extended and your face towards the floor.
2. Variation 1 - Lift your right arm and left leg at the same time. Pause for a second, lower down, and then alternate sides.
3. Variation 2 - Lift both arms and legs up at the same. Hold for a second and then lower down.
NOTE: Make sure you hold your abdominals tight as you do this exercise to get the full benefits!
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