Introduction.

The Superman Plank is a core muscle exercise that targets the abdominals, but also works the lower back, glutes and hamstrings. This is a compound exercise which is well suited to beginner lifters.

Alternatives.

  • Plank

Notes.

  • If you can’t do superman planks yet, just do a regular plank until failure.

Technique.

  • Start in a press up position taking your weight through your arms and toes.
  • Slowly raise one arm and simultaneously lift up the opposite leg, using your core muscles to stabilise yourself. Raise them until they are horizontal and then slowly lower back to the starting position.
  • Alternate sides with each rep.

Abdominal Muscle Diagram.

Abdominal Muscles