If you haven't read last week's blog, then you would be best starting there, as The Superman is an advancement of The Plank.
This is another exercise to target your core stability. While practising it, concentrate on engaging the target muscles, which are the rectus Abdominus, transverse Abdominus, erector spinal and obliques.
Face downwards on your hands and knees, keeping your shoulders directly over your elbows.
Keep your back flat and level, with your hips parallel to the floor. Think of it as making a table top with your back.
When you are ready, engage your abdominals, then raise and extend your right arm and left leg simultaneously (notice these are opposite sides of the body).
Hold the position for 10 seconds, keeping your hips parallel and facing the floor.
Slowly lower your limbs back to the starting position and repeat on the opposite side
It is important to keep breathing throughout the exercise, and as you improve hold the extended position for a longer period of time. Et voila! Another exercise that you can do anywhere, at any time, without any equipment. Why not make us jealous by taking a photograph of yourself doing it somewhere random and share it with us all?!