Fit Villains: Selfish, Shameless, Sassy, Fitness.

Two Point Plank ‘A.K.A ‘Supergirl’

If you’ve mastered the plank, it’s time to step up your game! This is a much harder variation for you to work on. And I want you to try it today!

CHALLENGE: 60 seconds of ‘Supergirl’ per side.

How To Do It

*Break it up as you see fit: you can try for 6 x 10 seconds per side, 4 x 15 seconds, 2 x 30 seconds etc.  It might take a few tries before you’re able to lift both your leg and arm and hold it. This is HARD stuff. Do your best, but no worries if you’re not there yet. The wobbles are part of the process. :)

A. Start in plank position, keeping your hips neutral and facing the floor. Weight should be in the palms of your hands, quads contracted, eyes focused and hips down. Core tight and braced like you’re about to be punched.

B. Start by reaching one arm forward, just to shoulder height, maintaining the plank. Once you find your balance, lift the opposite leg up, squeezing your glutes. Keep your back flat and core tight: don’t forget to breathe!

Try to hold the pose as long as you can. If you wobble, replace your hand to find your balance again, then lift it when you feel comfortable.

Beginners: Start with a three point plank: lifting just one arm or one leg. You can also try the two point plank, but instead of holding it, try alternating sides. Try not to sway too much in the hips.

Feeling bad ass? Add a pushup! Perform one pushup, then lift into Supergirl. Hold for 1-2 seconds and repeat on the other side. Aim for 10-12 reps.

Kill it!