Spiderman Plank | Illustrated Exercise Guide

Primary muscles: Core
Secondary muscles: Upper body
Equipment: No equipment

SPIDERMAN PLANK INSTRUCTIONS

1. 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.
2. Bring your right knee to your right elbow.
3. Extend your right leg back and return to the starting position.
4. Repeat on the left side.

PROPER FORM AND BREATHING PATTERN

Squeeze your belly button into your spine and keep your back nice and straight. With your pelvis tucked in, bring your knee as close to the elbow as you can, but keep it away from the floor. Breathe in as you return to the starting position.

EXERCISE BENEFITS

The spiderman plank is a bodyweight exercise that works mainly the core and the upper body. This is also a great cardio move, it gets the heart pumping and the blood flowing. If you want to burn extra calories, improve your balance and strengthen your muscles, add this exercise to your warm up routine or to a core workout.

DEMONSTRATION

SETS AND REPS

The spiderman plank is a progression from the prone plank and you should start there to acquire proper technique. Once you’re comfortable doing planks, add the spiderman plank to your routine and begin doing a 15 to 30 sec set or 10 to 15 reps. Once this move becomes easy you can evolve to spiderman push ups. If you want to maximize your workout it’s important to challenge your body and change your exercises frequently, so that your muscles don’t become too accustomed to the same moves.

CALORIES BURNED

To calculate the number of calories burned doing the spiderman plank, enter your weight and the duration of the exercise:

RELATED CORE EXERCISES

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Bird dogs
Pulse ups
Sit up
Alternate heel touchers

WORKOUT ROUTINES