the Spiderman plank is a body mass exercise responsible for strengthening your entire core, abs, triceps, shoulders, glutes and obliques. They're known for being a great cardio workout while helping your heart pump better. By adding this exercise to your workout routine, you can burn a lot of calories, which leads to a reduction in body weight. It also helps promote better body balance and build good posture. They are known as intense core exercises that help relieve a lot of stress. They also help build flexibility in your thighs and hips. This exercise is also responsible for toning your abs and strengthening your arms and back. Therefore, this exercise is known as a full body exercise.
Given below is the perfect guide on Spiderman Planks efficiently in order to achieve the maximum benefit.
How To Beat The Performance Of Spiderman Planks:
directions:
1. Start by standing hip-width apart and with your elbows under your shoulders. Remember to compress your glutes and engage your core. Keep your neck aligned with your spine. This is your starting position.
2. Now bend your right leg to bring your right knee closer to your right elbow. This should be accomplished by keeping your hips as upright as possible.
3. Now pause for a moment and return to the starting position.
4. Repeat the same movement with your left side.
Things to note:
1. Always keep your back upright when doing this exercise.
2. Remember to keep your pelvis retracted.
3. Bring your knee as close to your elbow as possible, but keep it off the floor.
4. Push your belly button into your spine.
5. Remember to inhale as you return to the starting position.
Variations:
1. If you want to make it easier:
(a) If you find it difficult to maintain proper form, you can always start by lifting one foot a few inches off the floor.
(i) Start with a forearm plank first, lifting one foot off the floor for a few seconds.
(ii) Then return to the original position and repeat the same with your other foot.
(b) If you want to make your Spiderman planks easier, you can always start with your hands instead of your forearms.
(i) Begin by assuming a high plank position and instead of your forearms, your hands should be under your elbows. Then your elbows should be under your shoulders.
(ii) Then you should do the exercise as it should be.
2. If you want to make this exercise harder:
When you have surpassed the traditional Spiderman plank, feel free to try the more complex version of this exercise. You can do this by adding some upper body work (a Spiderman plank push up).
(i) Begin by maintaining a high plank position.
(ii) Now bringing your knee as close to your elbow as possible, bend down to do a push-up.
(iii) Then push back up to your starting high plank position and switch to the next foot.
Frequently asked Questions:
1. How many Spiderman planks should I do?
You should do 10-15 reps of Spiderman Planks on each side. Try to devote at least 30 seconds to each leg.
2. How many calories does Spiderman Plank burn?
Spiderman planks burn about 2-5 calories per minute. This depends on your body weight.
3. What is Spiderman Planks good for?
Spiderman planks are beneficial for maintaining good posture and improving stability. They are responsible for burning lots of calories and promoting better body balance. They are also known to reduce your stress to a great extent. Therefore, adding Spiderman planks to your workout routine can prove to be very beneficial.
4. What Muscles Do Spiderman Planks Work?
The Spiderman Plank works your entire core, abs, glutes, triceps, shoulders and obliques.
5. Are Spiderman Planks a full body workout?
Yes, Spiderman Planks are a full body exercise.