Superman planks involve other muscle groups to increase the planks’ intensity. 

Plank exercises stand out for their core-strengthening benefits. They’re powerful isometric exercises that boost endurance, strength, and fitness (1). For those aiming to fortify their core muscles to superheroic levels, the Superman plank — likely named for its resemblance to the iconic flying pose of DC Comics’ Superman — is an indispensable part of your workout arsenal. 

This article explores the Superman plank in-depth, highlighting its primary benefits and the muscles it targets. It provides a detailed, step-by-step guide to executing this bodyweight exercise with perfect form. Moreover, for those looking to diversify their fitness routine, it suggests intriguing alternatives that target similar muscle groups and enhance strength. Let’s dive in below. 

Techniques & Muscles Worked

The Superman plank is a bodyweight exercise that primarily works your abs, obliques, and posterior chain muscles. It also recruits other secondary muscles like the triceps, biceps, and deltoids. This exercise simultaneously challenges your balance, making it great for stability. 

Superman planks are challenging to perform, especially if it’s your first time trying them out. One way to progress is to try perfecting a basic plank and holding that position for about 30 seconds before switching to this variation.

This plank variation only requires adequate space. You don’t need gym equipment to perform this exercise anywhere and anytime. However, if you’re looking for more gains, you could use resistance bands or free weights like dumbbells and kettlebells to work your muscles harder. Below are step-by-step instructions highlighting how to do the Superman plank.

1. Start with your body in a high pushup position.
2. Keeping your back straight, place your palms on the floor and your toes at shoulder-width length.
3. Engage your core to prevent your back from dipping. This is your starting position.
4. Next, lift your left leg while extending your right arm forward. Stay in this position for about three to five seconds, then slowly lower your arm and leg back to the starting position.
5. Mirror the same movement, lifting your right leg and left arm forward. Stay in that position for the same number of seconds and return to the starting position to finish the rep. 
6. Repeat for as many reps as you desire.

Benefits

The Superman plank is an isometric exercise that works multiple muscle groups. Here is a list of benefits of performing the Superman plank.

Target the Core and Posterior Chain

Performing the Superman plank requires a lot of balance and stability because you almost leave your body weight suspended. This tasks your core and posterior chain to keep the body in line, thus building and strengthening them. Building your core and posterior chain helps prevent injuries like lower back pain. It also improves your posture and helps with equal load distribution throughout the body.

Builds Your Endurance and Strength

The Superman plank recruits multiple muscles isometrically to keep the body in the right form. You’ll feel this exercise intensely after just a few seconds. Holding proper form until the seconds run out will help build muscle endurance and strength.

Addresses Muscle Imbalances

Superman planks are unilateral because the pose emphasizes one side of the body. This means you can use this exercise to identify your weaker side and correct that muscle and strength imbalance. 

Better Mind-Muscle Connection

Doing the Superman plank requires a lot of concentration to keep the plank position right. Focusing on the target muscles builds your mind-muscle connection, which research shows effectively builds muscles during resistance training (2).

Better Transitioning to Other Workouts

The Superman plank is an excellent full-body exercise for multiple muscle groups. It also builds and strengthens your core, posterior, and abdominals. When these muscles are stronger, they can improve your form in other exercises like deadlifts, squats, and lunges. 

Superman Plank Alternatives

The Superman plank is a strength training exercise that works the whole body. However, it can’t be your only core-building routine; you must vary your exercise to avoid a training plateau. Here is a list of alternative exercises for building your core and upper body strength. 

Hang Snatches

The hang snatch is an advanced strength training exercise that works the full body. You raise a barbell from your lower body to fully extend your arms over your head. This exercise also targets the core, posterior chain, and shoulders and works your chest. 

Good Morning Squats

The good morning squat is a compound exercise that builds your core and posterior chain. This workout provides the benefit of two exercises in one: good mornings and squats. Aside from working the upper and lower body muscles, good morning squats equally work and strengthen the knee and hip joints, which help with mobility and flexibility.

Mountain Climbers

Mountain climbers are isometric exercises that work your delts, core, arms, glutes, hamstrings, and quads. They can be done anywhere, just like Superman planks, because they don’t require any equipment. However, add resistance bands to your workout for more strength and muscle gains.

FAQs

How do you do the Superman plank?

The Superman plank requires no equipment but just your body to execute. It’s a pretty laborious exercise, but with adequate practice using the traditional plank, you can easily transition to it quickly. Check out the exercise guide above for a how-to of the Superman plank.

How long should you do Superman plank?

The length of the Superman plank depends on your endurance or strength. However, because each hand requires balance and stability, you can hold it for three to five seconds before switching to the other hand. The exercise guide above provides more details about this.

How do you do the Superman exercise step by step?

The Superman plank is a strength training bodyweight exercise. Your first step is to assume a plank position and then hit the Superman pose. The above article provides a comprehensive step-by-step guide to executing this exercise using the right form.

Follow Generation Iron on Instagram, Facebook, and Twitter for more exercise guides! 

References

1. Park, S. K., Lee, K. S., Heo, S. J., & Jee, Y. S. (2021). Effects of High Intensity Plank Exercise on Physical Fitness and Immunocyte Function in a Middle-Aged Man: A Case Report. Medicina (Kaunas, Lithuania), 57(8), 845. https://doi.org/10.3390/medicina57080845
2. Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7

To lose weight, you have to burn more calories than you take in. As simple as this sounds, you know it can be more complicated than that if you have tried to lose weight. If your goal is to shed some pounds, you’ll first have to figure out how many calories you need to eat and how many calories you burn during a workout. 

The number of calories someone needs to burn to lose weight healthily will vary by person. Working with a dietitian or nutritionist can help you establish a practical plan for your body’s specific needs. However, if that’s unavailable, you can learn on your own how to estimate how many calories you need to eat and burn daily to meet your weight loss goals. 

To explain the process in greater detail, I consulted Jamie Maitland, renowned fitness instructor, certified holistic nutritionist and founder of The Office Health.

How do calories work?

A calorie is a unit of energy used to express how much energy you exert or consume daily. We need calories; they give the body fuel and the ability to function. The calories you intake that are not used are stored as body fat.

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According to the USDA, adult females need to consume between 1,600 and 2,200 calories each day. The average male requires between 2,200 and 3,000 calories. These are just guidelines, and while most people may fall within these ranges, you might not. Body composition and total daily energy expenditure are the two factors that determine your basal metabolic rate.

Read more: The Expert-Approved Way to Count Calories

You burn calories just by living. That’s right, just reading this burns calories. So, whenever you clean your house or garden or do things that don’t feel like a workout, you’re burning calories. Unless you intentionally increase this activity level over some time, your current daily energy expenditure won’t necessarily cause you to lose weight.

How many calories should you burn to lose weight? 

Everyone is different, so you’ll have different calorie goals than someone else. Maitland explained that several factors influence how many calories you need to burn to lose weight. They include your weight, age, gender, hormones and health conditions. Your lifestyle and attitude will also come into play. 

“In order to really determine how many calories you need to burn to lose weight, you should realistically ask yourself what your goal weight is, and if you are willing to change the way you think in order to achieve those results,” Maitland said.

Calorie needs vary by person, the science behind weight loss is clear: you must be in a calorie deficit. You do this by either reducing the extra calories you’re consuming or burning more than what you’re eating with exercise. 

You’ve probably heard of the 3,500-calorie deficit rule, which states that a pound of fat equals 3,500 calories. While this provides a basic framework, Maitland pointed out that it won’t apply to everyone. If you’re unsure where to start, Maitland suggests that you start simply and shave off 500 calories from your normal daily intake and monitor how you feel. 

You should always consult your doctor first before making any changes to your diet. Whether you research yourself, meet with a health professional or find an accountability group, your weight loss goals are achievable.

How to calculate the number of calories you burn

If you’re looking for a way to figure out how many calories you burn in a day, a reliable way to do this is by first finding out your resting metabolic rate. Your RMR is the basic number of calories your body needs to function and maintain your weight. This doesn’t account for extra activities that you do during the day. There are a few methods to calculate your RMR, but the most reliable is the Mifflin-St Jeor equation. It calculates the number of calories you need to eat daily based on your assigned gender at birth, height, age and weight. The Mifflin-St Jeor equation looks like this:

Males: (10 × weight in kilograms) + (6.25 × height in centimeters) – (5 × age in years) + 5

Females: (10 × weight in kilograms) + (6.25 × height in centimeters) – (5 × age in years) – 161

If you’re looking to see how many calories you’ll need based on activity level, then you’ll need to multiply your RMR results with your activity level based on the following chart:

• 1.2 – Sedentary (little to no exercise)
• 1.375 – Lightly active (workout 1-3 days a week)
• 1.55 – Moderately active (workout 3-5 days a week)
• 1.725 – Very active (workout 6-7 days a week)
• 1.9 – Extra active (two-a-day workouts, active job)

Example: 5-ft 4-in, 125 pounds, moderately active woman, 29 years old

RMR: (10 × 56.699) + (6.25 × 162.56) – (5 × 29) – 161 = 1,276.99 calories

RMR x Activity Level: 1,276.99 x 1.55 = 1,979.3345 calories

What is a caloric deficit?

A caloric deficit is when you burn more calories than you eat in a day. As Maitland mentioned, it’s usually recommended to start a deficit by cutting back 500 calories a day from your diet. It’s important to remember that this may vary per individual so it’s best to consult with a professional before doing so.

Quick tips to cut 500 calories: 

• Opt for healthy snacks like fruit or nuts
• Try to eliminate high-calorie treat each day
• Identify low-calorie swaps like using low-fat milk or plain yogurt instead of sour cream
• Cut out high-calorie drinks like sodas
• Use smaller bowls or plates
• Avoid fried foods as often as you can

Remember, calories don’t tell you the quality of food you’re eating. Focus on nutrient-rich foods that ensure your body and mind get what they need to function and flourish. 

What are healthy weight loss goals? 

Losing weight in a healthy and sustainable way is essential for meeting your goals. According to Maitland, a healthy weight loss goal is between 2 and 5 pounds a week. That doesn’t mean that if you’re not losing within that range, you’re doing it wrong. It’s simply a guideline for what is healthy and sustainable. You should expect it to vary each week. 

“It’s important to understand the difference between water weight loss and actual fat loss. Regardless of how much weight you would like to lose, it’s imperative to set realistic goals and trust that even the smallest steps taken daily can make a difference. Consistency is the secret sauce,” Maitland said. 

Weight loss is a long-term lifestyle change. Maitland highlighted that your weight loss will plateau if you don’t increase the deficit. So, your diet and exercise routines should be evaluated frequently to ensure they suit your goals. That said, if you achieve your goals and find a workout routine that works for you, it’s OK to stick with it. 

How to track calorie burn when you exercise 

It’s essential to track your progress when exercising, not only so you can see how far you’ve come but also to identify when you need a break. 

How many calories you burn will vary by the duration and intensity of your workout, so it’s good practice to use a fitness tracker to simplify things. The top fitness trackers like Fitbit, Apple Watch and Whoop include your calorie burn throughout the day and during your tracked workouts. 

Factors that contribute to how many calories you burn:

• Your heart rate zone: Smartwatches measure your heart rate zones, or how hard you’re pushing and recovery periods. Heart rate zones will change, so having a record will help you determine when you need to take your workout to the next level. 
• Your natural resting heart rate: We all have a unique resting heart rate. The normal range falls between 60 and 100 beats per minute. Use your heart rate to inform how often you need to take breaks. For example, you may need to take more breaks if you have a naturally high heart rate. 
• Your weight: How much you weigh will impact how many calories you burn while exercising. Someone who weighs less will burn less. It’s important to note that muscle mass burns more calories than body fat, so your weight will burn more calories if you regularly strength train.
• The type of workout: Strength training may not burn as many calories as cardio, though it’s important to include both sources to build muscle mass and avoid injury. 

Read more: Best Fitness Tracker 

Too long; didn’t read?

Understanding how calories and weight loss are related is the basis for any wellness journey. Whether you research yourself, meet with a health professional or find an accountability group, your weight loss goals are achievable.

The best part is that you don’t have to completely change your life to lose weight. You can find an exercise routine that works for you. Walking for 20 to 30 minutes daily can go a long way, and at-home exercises can do wonders for losing body fat. Counting calories doesn’t make sense for everyone, especially if you have a history of disordered eating.

“Your life doesn’t need to make sense to anyone but you. Find what motivates you, stick with it and the results will come,” Maitland advised. 

Keep your fitness research going by learning when the best time to weigh yourself is, what foods to moderate and which exercises you should focus on to age gracefully. 

MONDAY, Aug. 5, 2024 (HealthDay News) — Many people with disabilities aren’t getting the exercise they need because fitness centers don’t offer adaptive equipment or staff trained in helping the disabled, a new review finds.

There are few efforts by most commercial gyms to promote fitness for people with disabilities, said review author Alexandra Jamieson, a research scientist at The University of Texas at Arlington Research Institute.

“The biggest barriers to fitness are accessibility and cost,” Jamieson said in a university news release. “Standard gyms are not legally required to have adaptive machines for users of differing abilities. Plus, there is generally a lack of data about the demand for these adaptive machines that would help gyms justify the higher costs of adding them.”

About one in every six people (16%) live with a significant disability that affects their daily life, researchers wrote.

But only about 40% of the disabled engage in regular physical activity, the review noted.

As a result, they’re more likely to suffer from chronic illnesses like heart disease, stroke, diabetes or cancer, and are at higher risk for mental illnesses like depression and anxiety.

“Many people with disabilities struggle with psychological issues such as low self-esteem and negative body image, which can further reduce their motivation to participate in exercise activities, especially in public places like gyms,” Jamieson said.

On top of not having the proper equipment and staff assistance, disabled people also have problems getting to and from a gym. Ride-sharing and disabled transit is available, but they aren’t always reliable or equipped to help people with disabilities, researchers said.

Home gyms are a popular option for the disabled, but the lower demand for adaptive equipment means that it tends to be expensive, Jamieson said.

Expanding government assistance programs to help the disabled afford home gym equipment could help, Jamieson said.

“Medicaid does have purchasing assistance programs for people with disabilities to buy assistive technology, but they are not well known and only cover exercise machines that are deemed medically necessary by an individual’s doctor,” Jamieson said.

Jamieson is working with others to create an accessible exercise machine with a video game component, to keep users engaged while monitoring their activity.

The review was published recently in the journal Disability and Rehabilitation.

More information

The U.S. Centers for Disease Control and Prevention has more on physical activity for people with disability.

SOURCE: University of Texas at Arlington, news release, Aug. 1, 2024