Latest news with #Workout
Yahoo
a day ago
- Health
- Yahoo
No, not deadlifts — this exercise strengthens your posterior chain and improves flexibility, using just your bodyweight
When you buy through links on our articles, Future and its syndication partners may earn a commission. If you're looking for a simple, bodyweight exercise, that can help strengthen your back and core muscles, without any fancy equipment, look no further. The aptly named Superman exercise strengthens your posterior chain, improves flexibility in your spine, and helps your posture, and you can do it from just about anywhere. When we talk about the posterior chain, we're referring to the group of muscles at the back of the body, including your glutes, hamstrings, calves, lower back and upper back. The posterior chain helps support and stabilize your body, so strengthening these muscles is essential for good posture, as well as helping you avoid injuries. But how do you do the Superman exercise with good form, and what are the benefits to your body? I've suffered from lower back pain for years, especially since having my son, so I added it to my routine for a month to find out more. How to do the Superman exercise Unlike deadlifts, which also work on the posterior chain, you won't need a set of the best adjustable dumbbells for this exercise; however, you might want to lie on one of the best yoga mats if you have one to hand. Good technique is key here, but if you've suffered from a lower back injury in the past, or you're returning to exercise following a pregnancy, it's always a good idea to get sign-off from your doctor before trying anything new. The Superman exercise gets its name from the iconic superhero, flying through the air. It's a bodyweight move that primarily targets the erector spinae muscles in your lower back, as well as your glutes, hamstrings, and upper back muscles (like the trapezius and deltoids). Here's how to do the Superman exercise: Start by lying on your front, with your arms and legs extended away from your body. Take a deep breath, then lift your arms, chest and legs a few inches off the ground, holding for a few seconds at the top of the movement. Keep your eye gaze down to the mat, so that your neck remains in a neutral position. Think about reaching through your fingertips and toes, rather than lifting your arms and legs as high as possible. After a few seconds, reverse the movement to lower back down to the mat. Repeat this 10-12 times. The Superman exercise, like the plank, is a isometric exercise, meaning that the work here is in holding the posture. It might look simple, but the slower you move, and the longer you hover your arms and legs off the mat, the harder your back muscles are working. To increase the intensity, and work your upper body harder, use your upper back muscles to row your arms to the side of your body, then extend them back out in front. What are the benefits? While one set of reps probably won't make all that much of a difference, over time, you'll notice these subtle improvements in your body: Improved posture If you spend a long time sitting down behind a desk, this is a great exercise to counteract all that sitting. As you strengthen the muscles in your lower back and core, you'll improve your posture, helping you sit and stand with a straighter back. Less back pain If you suffer from lower back pain, research has found that strengthening the muscles in your back can help alleviate chronic and acute back pain. Even if you spend a lot of time in the gym, lifting weights, this exercise can help target the small stabilizing muscles that are often forgotten. As you hold your legs and arms off the ground, you're working your erector spinae muscles. Stronger back muscles mean a stronger, more stable spine, plus a reduction in the risk of falls and injuries. I've been doing this exercise every evening for the past month, as I lie by my son's crib, waiting for him to fall asleep, and my back feels far less stiff. I suffer from sciatica, so keeping my lower back flexible is important. Strengthens the core Core strength is about a lot more than visible ab muscles. Your deep core muscles are responsible for stabilizing your torso and spine as you move, and this exercise requires your core muscles to work as you hover your limbs off the floor. What's more, a strong and stable core, back, and glutes are vital for protecting your spine during heavier exercises like squats and deadlifts, so if you are spending time in the gym, this could be a good bodyweight move to add to your warmups. Improves functional fitness When we talk about functional fitness, we're referring to the movement patterns we make during everyday activities, like getting out of bed or lifting an object from the floor. The Superman exercise does just that, as it mimics real-life movements. So, what are you waiting for? Get ready to fly through the air and add the Superman exercise to your daily routine. Your spine will thank you! Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide I suffer from sciatica — here's 9 exercises I swear by to stretch and strengthen the lower back Forget massage guns — I'm ditching them for the 'gut smash' exercise to relieve lower back pain and loosen tight hip flexors This one simple exercise reduces stiffness in your hips and boosts mobility — according to a personal trainer
Yahoo
02-06-2025
- Entertainment
- Yahoo
Legendary Actress, 87, Stuns in Monochromatic Purple Look
Legendary Actress, 87, Stuns in Monochromatic Purple Look originally appeared on Parade. Jane Fonda knows how to work it in front of the cameras. The iconic actress and activist, 87, got plenty of attention at the MOCA Gala at The Geffen Contemporary in Los Angeles on Saturday, May 31. There to deliver remarks honoring philanthropist Wendy Schmidt, Fonda looked stunning in a monochromatic purple look. The Oscar-winning actress and mastermind behind Jane Fonda's Workout wore a violet suit. Under the purple blazer, she wore a matching purple collared shirt. She paired that with metallic silver sandals and wore her gray hair in soft, thick waves as she worked the carpet next to Schmidt. 🎬 SIGN UP for Parade's Daily newsletter to get the latest pop culture news & celebrity interviews delivered right to your inbox 🎬 Last month, Fonda opened up to The Hollywood Reporter about her incredible career trajectory and explained that she has no intention of slowing down anytime soon. But instead of taking on intense dance cardio these days, she prefers walking and strength training. 'It has to do with how you move, how you carry yourself, your posture,' she told THR. 'And you can't carry yourself well and have good posture if your back isn't strong. So staying strong and flexible — and I work a lot on balance — this is all critical for staying young. I'm 87, and I'll tell you what, I was a lot older at 20 than I am at 87, and it has to do with what's going on in your head. So in some ways, I'm younger today. But it also just makes a huge difference as a performer; walking down a red carpet, for example, you can do it with confidence, because you don't worry about falling down. It just makes all the difference in the world, and I feel very grateful that I'm able to continue doing it.'Legendary Actress, 87, Stuns in Monochromatic Purple Look first appeared on Parade on Jun 2, 2025 This story was originally reported by Parade on Jun 2, 2025, where it first appeared.
CNA
27-05-2025
- Lifestyle
- CNA
CNA938 Rewind - The Wellness Hour - Your next workout in the air
CNA938 Rewind - The Wellness Hour - Your next workout in the air Finding your usual workout a little boring? Well, your next workout could be in the air. Bungee fitness is a low-impact, high-intensity cardio way to train your strength, and add some novelty to your routine. Cheryl Goh speaks with Rachel Lee, Bungee Workout Instructor at Elin Dance Studio - Singapore's only Bungee Fitness Studio and Training Centre to find out more. 18 mins CNA938 Rewind - Eat, Drink, Singapore - Local flavours at homegrown Bubble Tea brand Woobbee Singapore's love for bubble tea is practically a national obsession. One homegrown brand, Woobbee churns out local flavours like Pi Pa Gao, Salty Lemon at an affordable price point. Cheryl Goh speaks with Founder Irene Low, and Manager Benjamin Lim on how they've thrived in this highly competitive industry. 17 mins CNA938 Rewind - Mind Your Money - Investing 101 with Tim Talks Money Investing and dabbling in stocks can be intimidating if one knows nothing. So how can you start off this journey as a newbie to the finance world? Cheryl Goh speaks with Tim Phillips, known online as @TimTalksMoneySG, who has 15 years of experience in the investment industry on how you can kickstart your investment journey. 19 mins
