Superman to Plank

By Joanna 01/04/2017 In
Exercise Library
Low Impact


Equipment Needed:

Workout Type:
Core conditioning, low impact

Body Focus:


• Lay face down on a mat, with arms and legs extended. Look down at the floor to keep your neck in a neutral position.
• Simultaneously lift your arms and legs up toward the ceiling to form an elongated boat shape with your body – lower back arches and arms and legs lift several inches off the floor.
• Hold for 5 counts and lower back down. Then place your palms directly under your shoulders, tuck your toes in and push your body up as one unit into a high plank, and hold for 2 counts.
• Lower your body as one unit onto the mat and extend your arms and legs back into starting position. That’s one rep.

Useful Tips:
• Keep a neutral neck by gazing down at the floor throughout the exercise.
• When in a high plank position, engage your core and keep your entire body in a straight line. Avoid lifting your hips or arching your lower back.
• Don’t rush the moves, ensure proper form throughout.

You should feel your:
• Lower back, abs, shoulders, chest, and arms

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