Spider Plank

The Spider Plank is a challenging and dynamic exercise that targets multiple muscle groups in your body. This exercise is a variation of the traditional plank and adds an element of movement, making it an excellent choice for increasing core strength and stability. To perform the Spider Plank, begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to toe. From here, bring your right knee towards your right elbow, aiming to touch or get as close as possible. Return to the starting position and repeat the movement, this time bringing your left knee towards your left elbow. Continue alternating sides for the desired number of reps or time. The Spider Plank primarily targets your abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis. Additionally, this exercise activates your hip flexors, glutes, and shoulders, providing a total body workout. By engaging these muscle groups, the Spider Plank can help improve core strength, increase stability, and enhance overall body coordination. As with any exercise, it's important to maintain proper form throughout the movement. Focus on keeping your core engaged and your hips stable. Avoid sagging or hiking your hips, as this can place unnecessary stress on your lower back. Start with a few repetitions and gradually increase the difficulty by adding more reps or holding the plank position for longer durations. Remember to always listen to your body and modify the exercise as needed to suit your fitness level.

Instructions

• Start in a high plank position with your hands directly under your shoulders.
• Engage your core and lift your right foot off the ground, bringing your right knee towards the outside of your right elbow.
• Pause for a moment, then extend your right leg back to the starting position.
• Repeat the same movement with your left leg, bringing your left knee towards the outside of your left elbow.
• Continue alternating sides for the desired number of repetitions or time.
• Remember to maintain a strong plank position throughout the exercise, keeping your hips level and avoiding any sagging or lifting.
• Focus on controlled movements and proper form rather than speed.

Tips & Tricks

• Engage your core muscles by pulling your belly button in towards your spine.
• Focus on keeping your body in a straight line from head to toe.
• Maintain a steady breathing pattern throughout the exercise.
• Squeeze your glutes (butt muscles) to help stabilize your body.
• Start with shorter durations and gradually increase the time as you build strength and endurance.
• Keep your shoulders and wrists directly aligned and stacked under your elbows to prevent strain.
• Imagine pulling your elbows towards your feet to further engage your abs.
• If you feel your lower back sagging, modify the exercise by dropping down to your knees.
• To challenge yourself further, try lifting one leg off the ground while maintaining the plank position.
• Remember to warm up before attempting spider planks to prepare your muscles for the exercise.