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First in the video: These 5 exercises are better than sit-ups
There is a plank variation that is much more effective than sit-ups. Read here what it is and how to do it correctly.
Do you dream of a flat, defined stomach, but endless sit-ups are not your thing? Then be sure to try this special plank variation - it shouldn't be missing from your training plan!
Die„Superman Plank“brings variety to your workout and challenges your abdominal muscles in a new way.
Read here exactly how the abdominal exercise works and why it is so brilliant.
Why the Superman Plank is so effective
The classic plank is a great exercise to strengthen the entire body. But let's be honest: normal forearm support can get pretty boring in the long run.
The Superman Plank adds momentum to your training and goes even further in terms of effectiveness: With the additional movement and maintaining your balance, you don't just train the low-lying onesand your back, but also your coordination and balance.
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How to do the Superman plank correctly
- Starting position: Start in the classic plank position. Your hands are directly under your shoulders and your body forms a straight line.
- Raise your arms and legs: Now lift your right arm and left leg at the same time so that your body forms a straight line. Hand and foot should be at the same height. Hold this position for 20 seconds. Then slowly bring your hand and foot back to the floor.
- Change of sides: Repeat the movement on the other side. Perform a total of three reps per side.
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Beginner tip:If the Superman plank is still too difficult for you, you can also do the exercise in the quadruped position instead of in the forearm plank position.
In order for the Superman Plank to have its full effect, correct execution is important. As with many other strength exercises, it is better to do it slowly and in a controlled manner than fast and messy.
To keep your balance better and maintain a stable core, you should tense your stomach and bottom firmly. Focus on the stability of your body, especially when switching sides. Also make sure to breathe in and out evenly and calmly.
Who is the intensive abdominal exercise suitable for?
The Superman plank is one of the more demanding exercises. It is suitable for anyone who can perform the classic forearm plank safely and correctly and has good body stability.
For example, if you regularly do yoga or Pilates and want to challenge yourself, you can integrate the Superman plank into your workout and use it to train your abdominal muscles and core stability.
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The best motivational sayings for sports
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When you feel like giving up, remember why you started.
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Your body can do anything. It's your mind you have to convince!
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Train because you love your body, not because you hate it.
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If you don't feel like starting over again - then never give up!
I was supported by AI when creating the text. The article is based on our detailed article. The text was carefully checked, adapted and supplemented by our editorial team before it was published.
