It could hardly be more effective: I train my whole body with this exercise

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In advance in the video: These 5 exercises are better than sit-ups

Do you have little time for sports? I know! I will show you which exercise you can use to train the entire body. Fast and effective.

Between mums, job and partnership, one thing usually falls over: time for sport. The gym is out of the question for me because a workout there just takes too long there and back. When I train, then briefly and crunchy in the evening when my son sleeps. Most of the time a series runs on the side or I hear an audio book while I train.

So that I still have enough "Sofa celebration evening" after the sports program, I always look for exercises that strengthen as many muscle groups as possible at once. For reasons of efficiency, of course.

One of my favorite exercises because it is incredibly effective: the Superman Plank. I regularly build it into my home workout to train my abdominal muscles, to stabilize my fuselage and to train my balance.

Read here exactly how the exercise works and why it is so awesome.

With the Superman Plank you train a lot of muscle groups at the same time.Credit:Getty Images

Why the Superman Plank is so effective

The classic plank is a great exercise to strengthen the whole body. But let's be honest: the normal forearm support can be very boring in the long run.

The Superman Plank brings momentum to training and goes one step further when it comes to effectiveness: With the additional movement and keeping the balance, you don't just train the deep -lyingAnd your back, but also your coordination and balance.

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So you carry out the Superman Plank properly

  1. Starting position: Start in the classic plank position. Your hands are directly under your shoulders and your body forms a straight line.
  2. Raise the arms and legs: Now lift your right arm and the left leg at the same time so that the body forms a straight line. Hand and foot should be at the same height. Keep this position for 20 seconds. Then slowly lead your hand and foot back to the floor.
  3. Change of sides: Repeat the movement on the other side. Perform a total of three repetitions per side.

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Beginner tip:If the Superman Plank is still too difficult for you, you can also run the exercise in the four-footed position instead of in the forearm support.

A correct execution is important so that the Superman Plank can develop its full effect. As with many other strength exercises, it is better to slowly and control than fast and unclean.

In order to keep the balance better and keep a stable body in the body, you should tighten your stomach and butt firmly. Focus on the stability of your body, especially when changing the pages. Also pay attention to it evenly and calmly.

Who is the Superman Plank suitable for?

The Superman Plank is one of the more demanding exercises. It is suitable for everyone who can carry out the classic forearm support safely and correctly and have good body stability.

For example, if you regularly make yoga or Pilates and want to challenge yourself, you can integrate the Superman Plank into the workout and thus train the abdominal muscles and trunk stability.

I hope that through effective practicing how the Superman Plank manages to incorporate more movement into your everyday life. Have fun training!