Plank is solid, no question about it.
But they can also be pretty boring, and once you can hold a plank for 60 seconds, it’s time to look for new and harder variations.
Keep your plank game strong by adding the Spiderman Plank to your routine. You get all the benefits of a regular board and more.
“In our daily lives, especially if you have a desk job, we’re constantly trying,” says Angelica Segura, AFAA instructor for the MELT° prjct. “In the Spiderman plank pose, it helps align the body and strengthen the core in a completely different way than your typical crunch.”
This is a great move to improve hip mobility, which is crucial for frequent desk-sitters.
We talked to Segura about proper form for a Spiderman plank, which muscles it strengthens, and variations to make it harder or easier.
How to do the Spiderman Plank
- Start in a front plank position with your elbows under your shoulders, feet hip-width apart. Engage your core, squeeze your glutes and make sure your neck is in line with your spine so that there is a straight line from your head to your heels.
- Keeping your hips as level as possible, bend your right leg to bring your right knee as close to your right elbow as possible. Pause, and then return to plank position.
- Repeat on your left side, bringing your left knee up to your left elbow.
- Continue switching sides until all reps are completed.
How to make the Spiderman Plank easier
If you notice that you’re losing your form or moving your hips up or down, start by lifting your feet just a few inches off the ground.
- Start in front plank and lift one leg off the ground for two to three seconds. Then, bring it back and switch legs.
- As you become more comfortable, you can lift your leg off the ground and move it to the side. This will help you build the stability you need for the full Spiderman.
Another way to make the Spiderman Plank a little easier is to start with your hands instead of your arms.
- Get into a high plank position with your hands under your elbows and your elbows under your shoulders.
- Move as usual, bringing your knees to your elbows, trying to keep your hips flat and even as you move.
How to do the Spiderman Plank
Add more upper body work by doing Spiderman plank push-ups.
- Start in a high plank position.
- Lower into a push-up as you bring your knees to your elbows.
- Then, return to the high plank position as you step your feet back.
Works the muscles and benefits of the Spiderman Plank
“The stomach itself isn’t just built to move up and down [like with crunches]So it’s good to add rotational movements to your exercise,” says Segura.
The Spiderman plank does exactly this.
It not only engages your ab muscles, but strengthens yours complete original, both front and back. This is your goal obliques, tricepsAnd Shoulder, gum.
You are also improving Hip mobility Along with this move, which can help loosen tight muscles, reduce lower back pain and improve knee health.
Add the Spiderman Plank to your workout
Segura recommends adding Spiderman planks to your exercise routine a few times a week, where you switch legs for 30 seconds at a time or do 10 to 15 repetitions on each side.
Once you can do that, move on to more challenging variations.