23 Jan
Blog

Spiderman Planks: A Full-Body Workout To Promote Maximum Benefits!

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.

10 Aug
Blog

Spiderman Push-Ups: One Bodyweight Exercise to Rule Them All

Pushups are the gold standard in bodyweight training and at home. In fact, they probably deserve to be the first exercise from toddler to senior. They don't require any special skills or genetic predispositions at any level, they are adaptable to almost any situation, and they never let you down, get easier, or cease to be useful.

My grandfather, a veteran, would get up every morning until he died at the age of 94 and hit 20 pushups before we did anything else. No excuses. Do push-ups.

Increase your push up game

The Spiderman push-up is a variant that not only gets you out of the rut if a push-up bores you or doesn't give you the sense of achievement you long for, but also offers a full-body workout that hits a trifecta of strength, endurance and Agility in a movement that is difficult to control.

There are a few things that you need to be aware of before jumping into this move:

  1. They effectively hold a perfect plank position, top and bottom handles, throughout the position. That means whether you are in the up or down position of the push-up, you are maintaining a straight line from head to butt, you are not dropping your pelvis so it looks like you are about to hump the floor and you will feel tension through the length of your body. Just remember to avoid straining your lower back
  2. Your elbows don't try to escape and stay in place by your side throughout the movement. This is exactly what they try to do when you feel tired or lack the flexibility to get your knees in the right position. You want to feel the power build up through your arms and upper body, and then conquer those elbows
  3. You will open your hips at one point, meaning that you have an antagonistic interaction that is taking place between the tension in your body and the loose movement of your leg that opens up as your knees move towards your elbow. You want your lower body to be included, not left out. Therefore, when you raise your knees, focus on the shape and strength of your legs
  4. You need to think of this exercise as both unilateral and bilateral as it goes both ways. So try to feel the shifts in movement and tension through your body and react to the forces that are at play. You want to create variations that change the needs of this exercise and then you want to know the flow of movements

With that in mind, the instructions in this video are straightforward. As I said earlier, this is not a complicated exercise, but when you think about the technique and form requirements, there are many challenges you have to overcome to complete them.

When you're ready, you can make a pretty strong case for building a full, high-intensity workout around the Spiderman push-up. Change the pace to controlled, slower movements and you'll create constant tension in your muscles to emphasize more strength.

Increase the pace while maintaining strict form and you should be able to create a strenuous full body HIIT workout. Do it casually, including to warm up, and you could get all of your joints moving and feel like you open up a little.

Just keep that strong line that runs through your torso so that you don't twist or collapse at any point. Otherwise, adjust the rep scheme, your rest time between sets, or whatever so you don't blow away unnecessarily.

The key to bodyweight exercises (especially pushups) is how you can sit in the driver's seat and do them the way you want.

The Spiderman push-up is pretty good at giving you feedback on your entire body, and it can probably teach you a little more about yourself and your weaknesses and strengths.

09 Aug
Blog

Spiderman Push-Ups: One Bodyweight Exercise to Rule Them All

Pushups are the gold standard in bodyweight training and at home. In fact, they probably deserve to be the first exercise from toddler to senior. They don't require any special skills or genetic predispositions at any level, they are adaptable to almost any situation, and they never let you down, get easier, or cease to be useful.

My grandfather, a veteran, would get up every morning until he died at the age of 94 and hit 20 pushups before we did anything else. No excuses. Do push-ups.

Increase your push up game

The Spiderman push-up is a variant that not only gets you out of the rut if a push-up bores you or doesn't give you the sense of achievement you long for, but also offers a full-body workout that hits a trifecta of strength, endurance and Agility in a movement that is difficult to control.

There are a few things that you need to be aware of before jumping into this move:

  1. They effectively hold a perfect plank position, top and bottom handles, throughout the position. That means whether you are in the up or down position of the push-up, you are maintaining a straight line from head to butt, you are not dropping your pelvis so it looks like you are about to hump the floor and you will feel tension through the length of your body. Just remember to avoid straining your lower back
  2. Your elbows don't try to escape and stay in place by your side throughout the movement. This is exactly what they try to do when you feel tired or lack the flexibility to get your knees in the right position. You want to feel the power build up through your arms and upper body, and then conquer those elbows
  3. You will open your hips at one point, meaning that you have an antagonistic interaction that is taking place between the tension in your body and the loose movement of your leg that opens up as your knees move towards your elbow. You want your lower body to be included, not left out. Therefore, when you raise your knees, focus on the shape and strength of your legs
  4. You need to think of this exercise as both unilateral and bilateral as it goes both ways. So try to feel the shifts in movement and tension through your body and react to the forces that are at play. You want to create variations that change the needs of this exercise and then you want to know the flow of movements

With that in mind, the instructions in this video are straightforward. As I said earlier, this is not a complicated exercise, but when you think about the technique and form requirements, there are many challenges you have to overcome to complete them.

When you're ready, you can make a pretty strong case for building a full, high-intensity workout around the Spiderman push-up. Change the pace to controlled, slower movements and you'll create constant tension in your muscles to emphasize more strength.

Increase the pace while maintaining strict form and you should be able to create a strenuous full body HIIT workout. Do it casually, including to warm up, and you could get all of your joints moving and feel like you open up a little.

Just keep that strong line that runs through your torso so that you don't twist or collapse at any point. Otherwise, adjust the rep scheme, your rest time between sets, or whatever so you don't blow away unnecessarily.

The key to bodyweight exercises (especially pushups) is how you can sit in the driver's seat and do them the way you want.

The Spiderman push-up is pretty good at giving you feedback on your entire body, and it can probably teach you a little more about yourself and your weaknesses and strengths.