Tutorial – Spiderman Plank and Its Variations

Spiderman Plank

If you are looking to toughen up your work-outs (whether it’s yoga flows or gym sessions), here is a couple of exercises you should add to your routines to drive your abs and triceps to exhaustion.

Once the regular plank position wasn’t challenging enough anymore, lots of fitness junkies adopted The Spiderman Plank. Replace your core training with this sequence and your stomach will get ripped in no time at all. Of course, you’ll have to do a couple of sets every second day and keep in mind that as with any abs exercise quality is the key here. Instead of pushing through a thousand repetitions, slow down, and put a lot of effort into every move, focusing on efficiency rather than speed.

Plank Position

Start in a traditional plank position with your forearms on the matt and your body parallel to the ground.

Spiderman Plank

Bring your right knee forward towards your right elbow, then return to the plank position.

Spiderman Plank

Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for a total of 10 complete reps.

In case you practice Ashtanga (or any other type of powerful and dynamic yoga), there’s a way to work a similar set into your daily flow to make it quite much harder. You can either add it as a freestanding combination after Sun Salutations, or better yet build it in Surya Namaskara B.

Downward Dog

Once you’re in a Downward Dog position (Adho Mukha Svanasana), inhale and proceed to Three Legged Dog position (Tri Pada Adho Mukha Svanasana), making sure that your heel is facing straight up.

Three Legged Dog

Right Knee to the Right Elbow

Now exhale and bring your right knee forward towards your right elbow.

Three Legged Dog

Inhale and return to Tri Pada Adho Mukha Svanasana.

Right Knee to the Center

Exhale and pull your right leg to the space in-between your arms.

Three Legged Dog

Inhale and get back to Three Legged Dog.

Right Knee to the Left Elbow

Now exhale again and bring your right knee to the outside of your left elbow. Inhaling go back to Downward Dog and repeat Surya Namaskara B this time alternating position of your left leg. 

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