Core killer: superman plank

Plank poses are a popular element of isometric training and the best floor exercises to strengthen core muscle groups. Superman plank pose like other plank poses helps to strengthen core muscles of your body. Side plank, reverse plank and elbow plank are all basic poses where as Superman pose is an advanced pose that should be performed after performing the basic poses.



  •  Start with the standard plank position in which you hold the body in a straight line, your back is completely flat, neither arched nor rounded.
  • Spread your legs, in this way it will be easier to hold the balance.
  • While you keep this plank, extend one arm forward and simultaneously lift your opposite leg. So if you extend your left arm, lift the right leg up.
  • Keep your body straight and steady as you raise your arms/ legs.
  • Hold this position for 5 seconds (if this fails, start to work with two or three seconds).
  • Bring your arm and leg back to the normal plank position and repeat with your other arm and leg
  • Focus on stretching your arm forward, and leg – backwards

Pay attention

  • Be sure when raising your feet and arm that you raise them parallel to the floor. Keep your arm and leg straight and avoid bending at the knee or elbow.
  • Being face down may prevent you from breathing as you normally would during exercise, but as you may know, you must breathe to bring oxygen to your muscles.
  • You should be able to draw a straight line from the top of your head to the bottom of your mat. Your body should be balanced while lying down so that each side of you is doing equal work. Be sure you are not off-center as this will create strain on your back, rather than promote core strength.
  • First, make sure that you can hold at least 30 seconds the normal plank, otherwise it is difficult to perform the superman properly.
  • If you no longer able to do the exercise in the correct way, try to get one of your knee on the ground. In this way it’s easier on your ABS and hamstrings also easier to hold the balance.


This pose is very intense where full body contraction takes place and works out all the muscles. It concentrates on lower back, glutes, hamstrings, ABS and obliques. The alternate hand and leg holding, helps to find balance between hand and leg co-ordination. It aids in good motor control and improves your stability.

If you’re an athlete, ambitious armature or marathoner then this exercise is ideal for you to challenge your core muscles and get “six-pack” look ABS.