Spiderman planks

Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders, spiderman planks, and with your feet hip-width apart.

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.

Like planks, ab scissors are a simple and effective exercise you can do without any equipment. This category only spiderman planks cookies that ensures basic functionalities and security features of the website.

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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. Not only are your abs targeted but your obliques , glutes, triceps, and shoulders are also engaged. The spiderman plank also helps to improve hip mobility, which can decrease lower back pain by loosening tight muscles and increase knee health. This variation will engage your arms and shoulders and your core.

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.

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We recommend including the spiderman plank late into your workouts, and doing as many slow and controlled repetitions as possible. Extend your right leg back and return to the starting position. No comments yet Comment from the forums. The spiderman plank is a bodyweight exercise that works mainly the core and the upper body. V ups are another equipment-free exercise you can perform to strengthen your abs and improve your core strength. The error is somewhat common because it tends to be difficult to breathe when bracing your core. That way, you can keep the tension on the correct muscles and get more out of the exercise. From there, perform the exercise as you usually would. We also use third-party cookies that help us analyze and understand how you use this website. Written by Philip Stefanov. I write about optimizing the performance of strength training and hypertrophy to thousands of readers around the world, focusing primarily on sharing research based and scientific learnings. Aside from that, our obliques contract as we bring our knees to our elbows.

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.

Instead of alternating from your left knee to the right, you have to anchor the right knee on the floor and tuck your opposite one repeatedly. We also use third-party cookies that help us analyze and understand how you use this website. Share on pinterest. You also have the option to opt-out of these cookies. The Spiderman plank is an intermediate-level ab exercise that gets its name from its superhero namesake. Breathe in as you return to the starting position. Philip Stefanov. The Benefits of the Spiderman Plank The spiderman plank is a neat variation of the classic exercise that develops your core muscles. 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. Leave a Reply Cancel reply You must be logged in to post a comment. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies.