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​- ...Primarymuscles:CoreSecondarymuscles:UpperbodyEquipment:NoequipmentSpidermanPlankInstructions1.Startinalowplankpositionwithyourbodyinastraightline,yourelbowsbentandunderyourshoulders,andwithyourfeethip-widthapart.2.Bringyourrightkneetoyourrightelbow.3.Extendyourrightlegbackandreturntothestartingposition.4.Repeatontheleftside.ProperFormAndBreathingPatternSqueezeyourbellybuttonintoyourspineandkeepyourbackniceandstraight.Withyourpelvistuckedin,bringyourkneeasclosetotheelbowasyoucan,butkeepitawayfromthefloor.Breatheinasyoureturntothestartingposition.FromtheShopExerciseBenefitsThespidermanplankisabodyweightexercisethatworksmainlythecoreandtheupperbody.Thisisalsoagreatcardiomove,itgetstheheartpumpingandthebloodflowing.Ifyouwanttoburnextracalories,improveyourbalanceandstrengthenyourmuscles,addthisexercisetoyourwarmuproutineortoacoreworkout.SpidermanPlankDemonstrationSetsAndRepsThespidermanplankisaprogressionfromtheproneplankandyoushouldstarttheretoacquirepropertechnique.Onceyou’recomfortabledoingplanks,addthespidermanplanktoyourroutineandbegindoinga15to30-secsetor10to15reps.Oncethismovebecomeseasyyoucanevolvetospidermanpushups.Ifyouwanttomaximizeyourworkoutit’simportanttochallengeyourbodyandchangeyourexercisesfrequently,sothatyourmusclesdon’tbecometooaccustomedtothesamemoves.CaloriesBurnedTocalculatethenumberofcaloriesburneddoingthespidermanplank,enteryourweightandthedurationoftheexercise:RelatedCoreExercisesTrytheseothercoreexercisestotighten,sculptandstrengthenyourabs,obliques,latsandlowerback:BirddogsPulseupsSitupAlternateheeltouchersFullBodyWorkouts20-MinuteMetabolismBoostingWorkoutThesecrettoburningcaloriesandultimatelylosingweightistomaximizetheefficiencyofyourenergysystems.This20-MinuteMetabolism…LowerBodyWorkoutsLegs,Booty&CardioBodyweightWorkoutWorkyourlegsandbootyfromallangleswiththis29-minutebo