SkiptocontentOpenfit/Fitness/CardioHowToDoTheSpidermanPlankByMattieSchuler•Aug29,202018sharesPinterestFacebookRedditTwitterPlanksaretough,there’snoquestionaboutit.Buttheycanalsogetprettymonotonous,andonceyoucanholdaplankfor60seconds,it’stimetolookfor newandhardervariations.Keepyourplankgamestrongbyaddingthespidermanplankintoyourroutine.You’llgetallbenefitsofaregularplank,andsomuchmore.“Inourdailylives,especiallyifyouhaveadeskjob,weareconstantlyhunchingover,”saysAFAAtrainerAngelicaSeguraof MELT°prjct.“Thespidermanplankhelpswithposture,aligningthebody,andstrengtheningthecoreinacompletelydifferentwaythanyourtypicalcruncheswould.”Thisisalsoagreatmoveforimprovinghipmobility,whichissuperimportantforfrequentdesk-sitters.WespokewithSeguraabouttheproperformforaspidermanplank,whatmusclesitstrengthens,andvariationstomakeitharderoreasier.ForworkoutsthatwillhelpyoumastermanymoreplankvariationscheckoutOpenfit’sRoughAroundTheEdgesprogramforfreetoday!  HowtoDoaSpidermanPlankStartinaforearm plankposition withyourelbowsunderneathyourshoulders,feetabouthips-widthapart.Engageyourcore,squeezeyourglutes,andmakesureyourneckisinlinewithyourspinesothatthereisastraightlinefromyourheadtoheels.Keepingyourhipsaslevelaspossible,bendyourrightlegtobringyourrightkneeascloseaspossibletowardyourrightelbow.Pause,andthenstepbacktotheplankposition.Repeatonyourleftside,bringingyourleftkneeuptoyourleftelbow.Continuealternatingsidesuntilallrepsarecomplete.SpidermanPlankVariationsMakeiteasier: Ifyounoticeyourselflosingyourformormovingyourhipsupordown,startbyjustraisingafootafewinchesofftheground.Startwithaforearmplankandliftonefootoffthegroundfortwotothreeseconds.Then,bringitbackdownandswitchfeet.Asyougetmorecomfortable,youcanstartliftingyourfootoffthegroundandmovingittotheside.Thiswillhelpyoubuildthestabilizationneededforthefullspiderman.Tryitfromahighplank: Anotherwaytomakethespidermanplankalittleeasieristostartonyourhandsratherthanyourforearms.Getinahighplankpositionwithyourhandsunderyourelbows,andyoure