In the fast-paced fitness industry, few exercises stand the test of time. But there is one workout that has empowered countless people by tapping into their inner strength and unleashing their superhero potential. It is the Superman Exercise.

The Superman Exercise is a dynamic movement that targets the muscles of the torso, back, and hips while developing overall stability and balance. Inspired by the Man of Steel himself, this exercise involves lying face down on the ground, extending the arms forward, and lifting the arms, chest, and legs off the floor simultaneously. It's no wonder he was named after the comic book hero.

But how do you do the Superman exercise correctly, what are the benefits of doing it regularly, and what mistakes do people tend to make? We spoke with fitness experts to find out.

Superman exercises have been used by fitness enthusiasts for many years for more than one reason. For one, it specifically targets the muscles of the trunk and back, including the erector spinae, gluteus maximus, and multifidus muscles. [According to the World Health Organization (WHO), training and strengthening these muscle groups can improve gym-goers' spinal stability, improve posture, and reduce the risk of back pain and injury.

Superman exercises can be incorporated into a wide range of workout routines, from body weight training to strength training, making them accessible to people with a variety of fitness goals.

"Superman Exercises are simple yet effective because they require no equipment other than an exercise mat on a hard surface," says Sam Shaw, PT, founder of Lemon Studio. [It] works the lower back, core, glutes, and hamstrings. And because it requires minimal equipment, it's a great exercise if done correctly."

"Low-impact, yet highly effective.

To find out exactly how to do this exercise, we spoke with Penny Weston, nutrition, wellness, and fitness expert and founder of the MADE Wellness Center.

"Before you begin this exercise, lay out a mat thick enough that you don't feel a hard floor so you don't hurt your butt," Weston says.

Weston advises that those who want to get the most out of this exercise should do about 8 to 12 reps three to four times. I also like to incorporate it into my circuit training."

The Superman exercise is a very simple exercise, but if done with incorrect form, it can lead to discomfort and injury in some cases. Here are some common form mistakes to avoid:

Moving too quickly

"One of the most common mistakes with this exercise is moving too quickly. When you move too quickly, your muscles don't work properly, which can lead to injury," says Weston. Keep your chin slightly pulled back while looking down. Looking up puts a lot of pressure on the neck."

Hold Your Breath

Breathing is also important, Weston adds. The act of lying face down causes many people to hold their breath, "but it's important to breathe so that oxygen can reach your muscles, and breathing stabilizes your core.

Shaw suggests several modifications that can be made during the exercise. Make sure you have proper posture and form," he says. For example, keep arms and legs straight, head neutral, and chin slightly down. Don't raise your legs or arms too high. Focus on toning the glutes and strengthening the core muscles, as this puts strain on the lower back.

The good news is that if for some reason you are unable to do the above Superman exercise, this movement can be modified to suit different fitness levels and equipment availability.

For example, it is standard to do this on the floor or an exercise mat, but there are also variations such as Swimming Superman and Single Leg Superman.

Alternating Superman

Shaw suggests doing "Alternating Superman" if the Superman exercise is a little too intense to begin with. It also adds an element of balance and coordination while using the back muscles,

"This is a low-tension version of the exercise that will build strength until you can do a full Superman," he explains.

Dumbbells/Resistance Bands

Additionally, if the standard bodyweight version of Superman is a little too easy, you can introduce resistance by incorporating dumbbells or resistance bands, Renpho personal trainer and fitness ambassador Lee Mitchell says.

"Holding light dumbbells in your hands or wrapping a resistance band around your ankles can provide an extra challenge, making your muscles work harder and encouraging further development," he explains.