Superman to Plank Start by lying face down on the ground with your arms and legs extended. Move into a superman position, lifting your arms and legs several inches off the ground, as you form an elongated "u" shape with your body. Engageing your core, use your arms to get into a low push-up position. Extend your arms fully into a plank. Hold for three seconds and return to superman position, holding for three seconds. Repeat for 40 seconds, 50 seconds, or one minute, depending on the round you're on. Image Source: POPSUGAR Studios