A strong core isn’t just about having flat or strong abs—it’s about building strength all around your trunk: front, back, and sides. Your core is your body’s foundation, essential for protecting your lower back and keeping you moving with confidence and strength.
When your core muscles aren’t doing their job, your spine is left vulnerable. Everyday activities like lifting, running, or even standing for long periods can lead to excessive strain, instability, and discomfort.
Think of your core as a built-in weightlifting belt—it creates internal pressure to stabilize your spine, preventing that lazy “sway-back” posture and reducing unnecessary stress on your lower back joints.
One of the best ways to train your core for real-world strength and stability is the All-4 Superman. This exercise challenges you to maintain a rock-solid core while moving your arms and legs, developing the rotational control you need for lifting, twisting, and handling objects in daily life.
How to Perform the All-4 Superman
- Start on all fours – Hands under your shoulders, knees under your hips.
- Engage your core – Flatten your lower back slightly and tuck your tailbone under, as if you’re a dog curling its tail between its legs.
- Reach out – Extend one arm forward while kicking the opposite leg straight back. Move slowly and with control.
- Stay stable – Your goal is to keep your torso still, as if you’re balancing a glass of water on your back. Avoid twisting, wobbling, or arching your lower back.
- Lower and switch – Gently bring your arm and leg back down, then repeat on the other side.
Tips for Success
- Don’t lift your arm and leg so high that you lose your spinal position—stability matters more than height!
- Keep your movements slow and controlled to fully engage your stabilizing muscles.
- If you struggle to stay balanced, start with smaller movements and gradually increase your range.
Reps & Progression
Begin with 6 reps per side and gradually build up to 12, 18, 24, or more as your core strength improves.
The All-4 Superman is a simple but powerful way to teach your body how to stabilize during movement—helping you stay strong, steady, and pain-free in your daily life. Give it a try and feel the difference!