The boards are tough, that’s for sure.
But they can also get pretty monotonous, and once you can hold a plank for 60 seconds, it’s time to search. new and more difficult variations.
Keep your plank game strong by adding the spiderman plank to your routine. You’ll get all the benefits of a regular board, and more.
“In our daily lives, especially if you have a desk job, we are constantly hunched over,” says AFAA trainer Angelica Segura from MELT° project. “The spiderman plank helps with posture, body alignment, and core strengthening in a completely different way than your typical crunches would.”
It’s also a great move for improving hip mobility, which is very important for office guards.
We spoke with Segura about the proper shape for a spiderman board, what muscles it strengthens, and variations to make it harder or easier.
How to make a Spiderman board
- Start in a forearm plank position with your elbows under your shoulders, feet about hip-width apart. Engage your core, squeeze your glutes, and make sure your neck is aligned with your spine so there’s a straight line from head to heels.
- Keeping your hips as horizontal as possible, bend your right leg to bring your right knee as close to your right elbow as possible. Pause, then return to the plank position.
- Repeat on your left side, bringing your left knee up to your left elbow.
- Continue alternating sides until all reps are complete.
How to make the Spiderman plank easier
If you notice yourself losing your shape or moving your hips up or down, start by simply raising one foot a few inches off the ground.
- Start with a forearm plank and lift one foot off the floor for two to three seconds. Then bring it back down and switch feet.
- As you get more comfortable, you can start lifting your foot off the ground and moving it to the side. This will help you build the stabilization needed for the full spiderman.
Another way to make the spiderman plank a little easier is to start on your hands rather than your forearms.
- Get into a high plank position with your hands under your elbows and your elbows under your shoulders.
- Perform the movement as usual, bringing your knee in towards your elbow, trying to keep your hips flat and even as you move.
How to make the Spiderman board harder
Add more upper body work by doing push up board spiderman.
- Start in a high plank position.
- When you bring your knee to your elbow, lower into a push-up.
- Then, push back into a high plank position as you step your foot back.
Muscles Worked and Benefits of Spiderman Planks
“The abdomen itself is not just designed to move up and down. [like with crunches]so it’s good to add some rotational motion to your exercises,” says Segura.
This is exactly what the spiderman board does.
It not only engages your abdominal muscles, but strengthens your entire heart, front and rear. It also targets your obliques, tricepsand shoulders, buttocks.
Add the Spiderman board to your workouts
Segura recommends adding the spiderman plank to your exercise routine a few times a week, where you alternate legs for 30 seconds at a time, or perform 10-15 reps on each side.
Once you can do that, move on to a more difficult variation.