Spiderman planks

Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders, and with your feet hip-width apart. Bring your right knee to your right elbow. Extend your right leg back and return to spiderman planks starting position. Repeat on the left side, spiderman planks.

The spiderman plank is a neat variation of the classic exercise that develops your core muscles. Unlike a regular plank that revolves around a static position, the spiderman plank involves dynamic movement. The objective is to assume an elbow plank position and tuck the left knee to the left elbow. Then, tuck the opposite knee to the right elbow and keep alternating. Including a dynamic movement during plank exercises is a fantastic way to make the core work extra hard. Your midsection has to work hard to keep you in position. The musculature needs to produce the necessary force for the leg motions.

Spiderman planks

The Spiderman plank is an intermediate-level ab exercise that gets its name from its superhero namesake. But what would happen if I added 50 Spiderman planks a day to my workout routine? To find out more, I unrolled my exercise mat and gave the move a go. As a reminder, what works for me might not be right for you and your body. The key to this exercise is moving slowly and with control. By 30 reps, I was questioning my decision to do 50 on each side — this one really torched my obliques as I crunched my knee into my elbow. As always, I filmed myself working through my reps and sent the footage to a personal trainer friend — she reminded me to keep my core engaged throughout, to avoid arching my lower back. On days two and three, I continued working through my reps, being sure to move slowly. As a runner, I often find I suffer from tight hip flexors, and found that this plank variation really forced my tight hips to work as I crunched my legs into my elbows. I much preferred doing the high plank variation of this move, as I found I had more space to crunch my knees, and my arms got a bit of a workout at the same time. That said, if you suffer from sore wrists, dropping down to your elbows will relieve some of this pressure. By day four, my core was definitely starting to feel the effects of planking like Spiderman. I realized I was making the mistake of holding my breath during the move — something that often happens when I focus on bracing my core.

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The Spiderman plank is an intermediate-level ab exercise that gets its name from its superhero namesake. But what would happen if I added 50 Spiderman planks a day to my workout routine? To find out more, I unrolled my exercise mat and gave the move a go. As a reminder, what works for me might not be right for you and your body. The key to this exercise is moving slowly and with control. By 30 reps, I was questioning my decision to do 50 on each side — this one really torched my obliques as I crunched my knee into my elbow. As always, I filmed myself working through my reps and sent the footage to a personal trainer friend — she reminded me to keep my core engaged throughout, to avoid arching my lower back. On days two and three, I continued working through my reps, being sure to move slowly. As a runner, I often find I suffer from tight hip flexors, and found that this plank variation really forced my tight hips to work as I crunched my legs into my elbows. I much preferred doing the high plank variation of this move, as I found I had more space to crunch my knees, and my arms got a bit of a workout at the same time.

Spiderman planks

Pat Gould. The Spiderman plank is one of the hardest and most effective exercises you can do. The spiderman plank is a progression movement from a normal prone position plank. Therefore, it is more advanced than a normal prone plank. The following blog post will introduce some variations on the spiderman plank that are sure to make your core quiver with delight while also getting your heart pumping! Benefits of the spiderman plank include strengthening the entire core — both the front and the back.

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Level of Exercise: Intermediate How to do a Spiderman Plank Get down on all fours and extend your body in an elbow plank position. Log your workouts and track your exercise progress for free. The objective is to lie on the floor, brace your midsection, and simultaneously raise your upper and lower body to the ceiling. Still, doing your best to maintain a steady breath is vital for providing oxygen to your muscles and maintaining your performance for longer. Necessary cookies are absolutely essential for the website to function properly. For my final day I skipped on the Spiderman push-ups, and just went back to the standard Spiderman planks. Decline crunches are a simple and challenging abdominal exercise that offers a decent overloading potential. Elevate your everyday with our curated analysis and be the first to know about cutting-edge gadgets. While more challenging, spiderman planks are also more engaging and provide a real sense of progression. To calculate the number of calories burned doing the spiderman plank, enter your weight and the duration of the exercise:. As such, the risk of poor technique or injury is almost non-existent. More about fitness. No comments yet Comment from the forums. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website.

Planks are the ultimate test of total-body strength, not just your core. This targets a wide range of muscles, especially the rectus and transverse abdominis, Blades says. The rectus abdominis are the front muscles in the abdomen that support the muscles of the spine and help keep organs in the abdomen area in place.

It is mandatory to procure user consent prior to running these cookies on your website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. When seen from the side, your body should be in a straight line. The spiderman plank is a bodyweight exercise that works mainly the core and the upper body. Subscribe now for a daily dose of the biggest tech news, lifestyle hacks and hottest deals. Including a dynamic movement during plank exercises is a fantastic way to make the core work extra hard. The objective is to assume an elbow plank position and tuck the left knee to the left elbow. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. But opting out of some of these cookies may have an effect on your browsing experience.