The spider plank is an advanced level bodyweight exercise, best suited for experienced athletes. This fitness exercise is ideal for strengthening deep muscles of your abdominal muscles. Beginners will prefer the classic elbow tuck to start.
How do you do the exercise?
To perform the spider curl exercise, place yourself in a high push-up position, with your arms straight. Your hands and feet are your 4 points of support on the ground.
Your goal is to move your hands and feet as far away from your trunk as possible to bring your body closer to the ground and replicate the posture of a spider.
Your hands are on the ground, far in front of your head, and your arms are slightly bent. Your legs are well apart.
If you prefer, you can also start on your knees in the starting position, then put your hands in front, and finally spread your feet.
While breathing deeply, contract your abs and glutes to gain stability. Hold the position for 10 to 60 seconds, depending on your physical level. You can do this exercise 4 to 6 times, recovering a few seconds between each set.
The spider workout has the advantage of being able to be performed anywhere, whether at the gym, on the go or at home. For more weight training exercises to do at home, discover the Zero Gym.
Muscles worked
The spider board involves a large number of deep muscles located in the abdominal belt.
The rectus abdominis and the oblique abdominis are particularly targeted by this exercise.
Tips
- Contract your abs and gluteal muscles to hold the position longer.
- Breathe in and out deeply throughout the exercise.
- If this exercise is too difficult, it is better to use the traditional front gainer to start progressing.
Variants
- The main variation of the spider wrap is the front plank on the elbows.
- The Superman Facelift and the Military Plank are other variations that will allow you to build up your abs.
