Spiderman Plank

Spiderman plank is an effective core exercise that works your entire core as well as glutes, shoulders, and hip flexors. This plank variation is named because the movement resembles how Spiderman climbs up a wall. By adding a dynamic movement where the knee is drawn towards the elbow, you not only challenge your stability but also your flexibility.

Correct form and technique

Follow these steps to perform the Spiderman plank correctly:

  1. Start in a traditional plank position, keeping your body in a straight line from head to heels. Your hands should be directly under your shoulders.
  2. Engage your core and ensure your back is straight. Avoid sagging in the lower back.
  3. Draw your right knee up towards your right elbow while keeping the rest of your body stable.
  4. Return your leg to the starting position and repeat with the left leg.
  5. Alternate sides with each repetition and maintain control throughout the movement.

Perform the exercise slowly and in a controlled manner to maximize muscle activation and avoid unnecessary stress on the lower back.

Common mistakes

Although the Spiderman plank may seem straightforward, there are a few common mistakes to avoid:

  • Hips too high: One of the most common mistakes is letting the hips rise too much, which reduces the effect on your core. Make sure your body forms a straight line.
  • Sagging in the lower back: If you don’t engage your core enough, you might end up sagging in the lower back, which can cause back injuries. Keep your back neutral and focus on engaging your abdominal muscles.
  • Lack of control: Draw your knee towards the elbow in a controlled tempo to ensure you really activate the right muscles.

Variations and modifications

Here are some variations and modifications you can try:

  • Beginner: If you are new to this exercise, start with a regular plank and gradually work up to adding the knee-to-elbow movement as you get stronger.
  • Advanced: To make the exercise even harder, add a push-up between each knee lift.
  • With ball: You can also use an exercise ball under your feet to make the exercise more unstable and thus more challenging for your core.

Reps and sets

Start aiming for 3 sets of 8-12 repetitions on each side. If you are new to the exercise, you can start with fewer reps and gradually increase as you become more comfortable with the technique.

Breathing tips

Remember to breathe correctly during the exercise. Inhale when you are in the starting position, and exhale as you draw your knee towards the elbow. Repeat this rhythm to ensure you don’t hold your breath during the movement.

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