Superman Plank

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The Superman plank workout is a bodyweight exercise that targets the abs, shoulders, and glutes.

By using the bodyweight as resistance, it effectively engages and strengthens these specific muscle groups.

Although it may also activate auxiliary muscles, the primary focus is on the abs, shoulders, and glutes.

This workout is a great way to build core strength and improve overall stability and posture.

Lie face down on the mat with your legs extended and your arms stretched out in front of you.
Engage your core by pulling your belly button towards your spine.
Press your forearms and toes into the mat, lifting your body off the ground.
Keep your body in a straight line from head to toe, avoiding any sagging or arching.
Squeeze your glutes and tighten your quads to engage your lower body muscles.
Hold this position for a specified duration, maintaining proper form and breathing steadily.
Lower your body back down to the starting position, keeping your movements controlled and controlled.

Engage your abs by imagining a string pulling your belly button towards your spine. This will help you maintain a strong and stable core throughout the exercise, allowing you to hold the Superman plank position with ease.
Focus on your shoulders by actively pressing your palms into the ground, spreading your fingers wide for maximum stability. Imagine pushing the ground away from you, creating a strong connection between your upper body and the floor.
Squeeze your glutes tight to activate your posterior chain and maintain proper alignment. Imagine you are holding a coin between your butt cheeks, and try to keep it there throughout the entire exercise. This will not only improve your form but also help protect your lower back.
Keep your body in a straight line from head to toe, avoiding any sagging or arching. Engage your core, tighten your glutes, and imagine a straight line running from the top of your head to your heels. Visualize yourself as a strong and powerful superhero, maintaining perfect form throughout the entire Superman plank.
Remember to breathe deeply and evenly throughout the exercise. Inhale deeply through your nose, allowing your belly to expand, and exhale fully through your mouth. This will help you stay focused, maintain proper form, and provide your muscles with the oxygen they need to perform at their best.