Spider Plank

Spider Plank is a dynamic core exercise that trains the abdominal muscles , obliques , hip flexors and shoulders . By incorporating leg movements while holding a plank, this exercise improves both core stability, flexibility and overall strength.

Correct technique and execution

How to perform the Spider Plank:

1. Start in a high plank position with your hands placed directly under your shoulders and your body in a straight line.
2. Bring one knee to the outside of the elbow on the same side while keeping the hips still.
3. Return the leg to the starting position and repeat on the other side, alternating legs.
4. Focus on keeping your core engaged and your lower back flat.

Common errors

Be aware of these common mistakes:

• Lowered hips: Keep your core tight and your hips in line with your body to avoid strain on your lower back.
• For fast movement: Perform the exercise slowly and controlled, focusing on technique and activation of the core.
• Exaggerated rotation: Avoid rotating the body too much when bringing the knee towards the elbow.

Modifications and variations

Based on your fitness level, try these options:

• Beginners: Start by bringing your knees only halfway or perform the exercise from a plank on your forearms.
• Advanced: Increase the difficulty by adding a push-up between each leg movement or holding the plank longer.
• Spider Plank with Twist: After bringing your knee toward your elbow, rotate your upper body for extra activation of your obliques.

Repetitions and sets

Adjust the number of repetitions based on your fitness level:

• Beginner: 3 sets of 8-10 repetitions per side, focusing on technique.
• Intermediate: 3 sets of 12-15 repetitions per side, at a controlled pace.
• Advanced: 4 sets of 15-20 reps per side, adding a break at the top for extra core activation.

Breathing technique

Use these breathing techniques to keep yourself stable:

• Inhale as you return to the plank position.
• Exhale as you bring your knee toward your elbow, keeping your core tight.