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How To Do A Superman Plank

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

<script type="application/ld+json"> { "@context":"", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "", "image": "" } }, "headline":"How To Do A Superman Plank With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-13", "description":"Learn How To Do A Superman Plank With Perfect Form.", "image": "" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>What’s that over there? A bird? A plane? Or is it you on an exercise mat? You might not be saving the world from a host of super villains, but you can do your best Superman impression while getting an amazing ab workout. Here we’ll teach you a powerful core exercise that stretches the body, improves posture, and strengthens the arms, chest, abs, back, and glutes: the Superman plank.</p> <p>To perform the Superman plank, come into a pushup position, but this time place your hands a little bit further in front of you so they aren’t directly under your shoulders. Keep your feet together and squeeze your glutes, then hold this position for as long as you can. The Superman plank isn’t a complicated exercise, but it will challenge your stamina and your flexibility as it helps you build strength throughout the body.</p> <p>For beginners, we suggest you start with the kneeling inchworm. Come onto your knees and place your hands on the floor in front of you. Slowly walk your hands out one at a time until you’ve extended yourself as far as you can comfortably. Now walk your hands back in to return to the starting position and repeat. The kneeling inchworm is a perfect warm-up move, but it’s also a powerful exercise for working your whole body.</p> <p>When you’ve mastered the kneeling inchworm, move on to the regular inchworm. This time, stand with your feet together and place your hands on the floor in front of you. Just as you did for the kneeling variation, slowly walk your hands out until you’ve extended as far as possible. Once again, walk your hands back in and repeat. The inchworm lengthens and strengthens your core muscles by creating powerful tension—even more than you get in the kneeling version. Plus, this exercise hits your full body hard, from your chest and arms all the way down to your glutes.</p> <p>Now, let’s learn how to do the Superman plank with perfect form.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Come into a full plank position—how you set up for a pushup—then walk your hands a little further out in front of you.</li> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="superman-plank-1"> </picture> <li>Hold this position for a designated amount of time or as long as you can.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Don’t let your back arch or sag during the move, but don’t let it point up toward the ceiling either. Squeeze your glutes hard to keep your spine in the right alignment.</li> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="superman-plank-2"> </picture> <li>Keep your shoulders from rounding in by pointing the pits of your elbows away from you and up toward the ceiling. Good shoulder position helps you protect the joints of your arms from injury and promotes stability.</li> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="superman-plank-3"> </picture> <li>Without actually doing so, fire the muscles of your arms as though you’re trying to drag them back toward your body. You should feel your pecs, lats, and all the muscles along the side of your upper body activate when you do this.</li> <li>If you feel too comfortable, try stepping your feet back a little bit to create more tension.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The Superman plank is a powerful exercise that will stabilize and strengthen the core while building muscle throughout the body. A great feature of this move is that you can start off easy then work on extending your body a little further each time you do it. You can even do this during an interval by walking your feet back one step at a time as you hold. The key is to only go as far as you can without pain. If anything starts to hurt, just walk it back in until you feel comfortable.</p> <p>Again, beginners should try out the kneeling inchworm before moving to more difficult variations. You’re still going to experience that incredible core tension with this exercise. But this modification is much more accessible to folks with mobility issues or those who are new to our program. The next step in the progression is the inchworm, where you’ll kick that core tension up a notch to see even more full-body benefits. The inchworm gives you a taste of how the Superman plank works, helping you to enhance your strength and flexibility before you tackle the advanced variation.</p> <p>You’ve got all the cues you need to do your best Superman impression, so why not try it out today? Test out the Superman plank while you’re watching old Smallville reruns or add a hold to your next workout!</p> <p>If this exercise is too difficult, try <a target="_blank" href="">Inchworms</a>.</p> </section> </article>

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