Spiderman plank
May 13th, 2023 1:33 PM Mr. Q Categories: Body Weight
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
Body WeightThe spiderman plank is a bodyweight exercise that targets the abs, obliques, shoulders, and hip flexors. It’s a variation of the traditional plank exercise, but involves bringing the knee towards the elbow on each side, mimicking the movement of crawling like a spider.
Stretch:
- Child’s pose stretch
- Plank stretch
- Hip flexor stretch
Warm-up:
- Jumping jacks
- High knees
- Arm circles
- Leg swings
- Shoulder taps
How to select the proper weight: This exercise is performed using body weight only.
Proper form:
- Begin in a high plank position, with your arms extended and your wrists directly under your shoulders.
- Engage your core and glutes to maintain a straight line from your head to your heels.
- Bring your right knee towards your right elbow, while keeping your left leg straight.
- Return to the starting position and repeat on the left side.
- Alternate sides for the desired number of reps.
How to reduce the difficulty: To reduce the difficulty, you can perform the exercise on your knees or start with fewer reps and gradually increase as you build strength.
How to increase difficulty: To increase the difficulty, you can add a push-up after each knee-to-elbow movement or perform the exercise with sliders or a stability ball.
Number of reps: Beginner: 10-12 reps (5-6 on each side) Intermediate: 12-15 reps (6-8 on each side) Advanced: 15-20 reps (8-10 on each side)
Estimated time for exercise: 5-10 minutes
Body Group:
Abs (Core)Muscle Group(s):
Abdominals, ShouldersMuscles used:
Primary:
Rectus abdominisSecondary:
Obliques, DeltoidsTertiary:
Pectoralis Major, Hip FlexorsDifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.