Superman Exercise for Single Parents: Back Strength

Think about how many times today you have bent down to lift a child, a car seat, a laundry basket or a scooter that got abandoned halfway home. When you are the only adult doing all the lifting, your lower back takes a beating. The superman exercise for single parents is one of the gentlest ways to build back strength, and you can do it on the floor next to the kids in five minutes. This post covers three levels of the move, the mistakes that make it uncomfortable, and a short floor routine to do a few times a week.

Most parents I coach in Archway train the front of their body (crunches, planks) and forget the back. Yet the muscles along your spine and your glutes are what hold you up when you lift a wriggly four-year-old out of the bath.

What the superman exercise does

Lying face down, you lift your arms and legs a little off the floor. It trains:

• The back extensors: the long muscles either side of your spine.
• The glutes: they lift your legs and protect your lower back.
• The upper back and rear shoulders: they help undo the rounded “carrying and scrolling” posture.

It is low load and needs no equipment, which makes it a good starting point for back strength. It is not a cure for back pain, but building strength through the back and hips is part of what the NHS suggests in its advice on back pain, alongside staying active.

Before you start: a word on back pain

If you have current back pain, sciatica, a recent injury, are pregnant, or are postnatal, check with your GP or a physio before doing back extension work. Lying face down is not suitable later in pregnancy. If you have red-flag symptoms such as numbness around your bottom or genitals, loss of bladder or bowel control, or pain after a fall, get urgent medical help. For everyday aches, gentle movement usually helps, but stop if anything is sharp or shoots down your leg.

Superman exercise for single parents: three levels

Start at Level 1 even if you feel fit. The point is control, not height.

Level 1: Alternating superman (the “swimmer”)

1. Lie face down on a mat or carpet, arms stretched out in front, legs straight. Rest your forehead on a folded towel.
2. Gently squeeze your bum and draw your belly button slightly in.
3. Lift your right arm and left leg just a few centimetres off the floor. Hold for 2 seconds.
4. Lower and swap sides.

Do 2 sets of 8 per side. Keep looking at the floor so your neck stays long.

Level 2: Full superman hold

Lift both arms and both legs a few centimetres at the same time. Hold for 3 to 5 seconds, then lower. 2 to 3 sets of 8. If you feel it pinch in the lower back, lift lower or go back to Level 1.

Level 3: Superman with “Y-T-W” arms

Hold the legs up and move your arms through three shapes: a Y overhead, a T out to the sides, then a W with elbows bent and squeezing back. One Y-T-W is one rep. 2 sets of 5. This adds lots of upper back work, brilliant for posture.

Common mistakes

• Lifting too high. Arching hard compresses the lower back. A few centimetres is plenty.
• Cranking the neck up. Look at the floor, not the TV.
• Holding your breath. Breathe out as you lift, in as you lower.
• Doing it fast. Slow lifts with a pause are far more effective than quick flaps.

A 5-minute floor routine next to the kids

Do this two or three times a week. It fits in the gap between bath time and bedtime stories, or while the kids build Lego next to you. Lay the mat where you can see them.

1. Cat-cow (1 minute): on all fours, slowly round and then gently arch your back with your breath.
2. Superman at your level (1 minute): one set, slow.
3. Glute bridge (1 minute): on your back, knees bent, lift hips and squeeze, 12 to 15 reps.
4. Bird dog (1 minute): on all fours, reach opposite arm and leg, 6 each side.
5. Child’s pose (1 minute): sit back on your heels, arms forward, and breathe.

Kids love this one. Toddlers will “fly” next to you, and older ones can see who holds a superman longest. It is one of the few exercises where everyone can join in safely on the same rug.

Lift kids in a back-friendly way

Exercise helps, but how you lift every day matters too. A few cues I give every parent:

• Get close to your child before lifting, rather than reaching out.
• Bend your knees and hips, keep your back long, then stand up with your legs.
• Do not twist while lifting. Lift first, then turn your whole body with your feet.
• Swap which hip you carry on.

My post on back pain from lifting kids goes into this in more detail, and posture tips for busy parents helps with the rest of the day. For a whole-week plan, see my single parent fitness guide.

Where a bootcamp class fits

The superman is a great start, but backs get strongest when you also learn to hinge, squat and carry with good form. In my SYP Unlock hip and back mobility class, we work on exactly that, in a small group with easier and harder options for every move, so you never feel pushed beyond what your back can handle.

FAQs

Is the superman exercise good for lower back pain?

For many people with everyday back aches, gentle back strengthening like the superman helps. If you have current or severe pain, check with a GP or physio first and stop if it hurts.

How long should I hold a superman?

Start with 2 to 5 second holds and repeat them, rather than one long hold. Build to longer holds once you have control.

How often should I do superman exercises?

Two or three times a week is plenty. Your back muscles need rest days to get stronger.

Can I do supermans when pregnant?

Lying face down is not suitable as pregnancy progresses. Ask your midwife or physio for a safe alternative like bird dogs on all fours.

Book your first class

If your back is tired of doing all the heavy lifting alone, come and get stronger with other mums and dads. SYP Bootcamp runs 45-minute classes in Archway N19, indoors in a church hall, max 10 people and £15 a class. Every move has an easier and harder version. Book my £15 class or call or WhatsApp me on 07301 512215. If you have an ongoing back problem, injury-safe personal training at SYP Fitness builds a plan around it.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.