{"id":21759,"date":"2021-04-26T16:21:38","date_gmt":"2021-04-26T16:21:38","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=21759"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"spiderman-plank","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/spiderman-plank\/","title":{"rendered":"Spiderman Plank: One Simple Exercise To Tone Up Your Whole Body"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/#What_Is_A_Spiderman_Plank\" >What Is A Spiderman Plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/#How_To_Do_A_Spiderman_Plank\" >How To Do A Spiderman Plank?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/#Spiderman_Plank_Muscles_Worked\" >Spiderman Plank: Muscles Worked<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/#How_Efficient_Is_A_Spiderman_Plank\" >How Efficient Is A Spiderman Plank?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/#What_Are_Spiderman_Plank_Variations\" >What Are Spiderman Plank Variations?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/#Spiderman_Plank_With_A_Twist\" >Spiderman Plank With A Twist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/#Spiderman_Pushup_Plank\" >Spiderman Pushup Plank<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/#Why_Should_You_Perform_Plank_Exercises\" >Why Should You Perform Plank Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/#What_Part_Of_Your_Ab_Does_The_Spiderman_Plank_Work\" >What Part Of Your Ab Does The Spiderman Plank Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/#How_To_Add_This_Exercise_To_My_Routine\" >How To Add This Exercise To My Routine?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Constant stress and lack of time in modern life encourages people to look for ways to support their overall health and bodies. It is a well-known fact that a healthy diet with regular workouts is the best way to strengthen your health condition and maintain optimal<\/span><a href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\"> <span style=\"font-weight: 400;\">weight<\/span><\/a><span style=\"font-weight: 400;\">. Luckily, the wellness world can offer a variety of diets and exercises, suitable for all tastes. In this article we are going to tell you about one of the most effective workouts for your body \u2013 spiderman<\/span><a href=\"https:\/\/betterme.world\/articles\/28-day-plank-challenge\/\"> <span style=\"font-weight: 400;\">plank<\/span><\/a><span style=\"font-weight: 400;\">. So, what is a spiderman plank? How to perform it? What are the benefits? Read on!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spiderman_Plank\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Spiderman_Plank\"><\/span><b>What Is A Spiderman Plank?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You likely already know about an exercise known as the<\/span><a href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge-for-beginners\/\"> <span style=\"font-weight: 400;\">plank<\/span><\/a><span style=\"font-weight: 400;\">. It is getting more and more popular nowadays and helps people get slimmer and stronger with minimal time and efforts. It has a bunch of variations and modifications, and the spiderman exercise is one of them. This is a body-weight workout, meaning that it doesn&#8217;t need any equipment except for a mat. This is a pilates and calisthenics exercise that will help you to train your entire body.\u00a0\u00a0\u00a0\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_A_Spiderman_Plank\"><\/span><b>How To Do A Spiderman Plank?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Start standing on your knees and hands. Get your body into a plank position, make sure it forms a straight line. You have two options \u2013 high plank and forearm plank. For some people forearm plank position is easier as it allows to lower the tension on the shoulders and helps to keep balance and stability. It doesn\u2019t matter what type of<\/span><a href=\"https:\/\/betterme.world\/articles\/plank-calories-burned\/\"> <span style=\"font-weight: 400;\">plank<\/span><\/a><span style=\"font-weight: 400;\"> you\u2019ve chosen, just make sure you don\u2019t drop your hips and avoid arching your back.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now you should bring your left knee to the outside of your left elbow. Get back to the starting position and perform the same movement on your right side. Do this exercise slowly and carefully to avoid injuries and to get all the benefits. You should perform spiderman plank for 60 seconds. If you are a<\/span><a href=\"https:\/\/betterme.world\/articles\/planks-for-beginners\/\"> <span style=\"font-weight: 400;\">beginner<\/span><\/a><span style=\"font-weight: 400;\">, and it\u2019s too hard for you, you can start from 30 seconds and increase this amount gradually.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you perform this exercise, your breathing pattern is as important as proper technique of performance. Make sure to inhale when getting back to the starting position and exhale while bringing your knees to your elbows.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spiderman_Plank\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spiderman_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-38838 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115.png\" alt=\"spiderman plank\" width=\"1020\" height=\"573\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115.png 1020w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115.png 768w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Spiderman_Plank_Muscles_Worked\"><\/span><b>Spiderman Plank: Muscles Worked<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Spiderman crunches will help you to strengthen your core muscles, upper body, quadriceps and glutes.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Efficient_Is_A_Spiderman_Plank\"><\/span><b>How Efficient Is A Spiderman Plank?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You already know that this is a full-body workout and a plank variation. As such, it can offer you a bunch of benefits. It will not only target your core and upper body muscles, but will also improve your balance and help to burn extra calories, as it is a great cardio exercise.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spiderman_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-38833 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Spiderman_Plank_Variations\"><\/span><b>What Are Spiderman Plank Variations?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Spiderman_Plank_With_A_Twist\"><\/span><strong>Spiderman Plank With A Twist<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Spiderman plank is a more difficult<\/span><a href=\"https:\/\/betterme.world\/articles\/modified-plank\/\"> <span style=\"font-weight: 400;\">modification<\/span><\/a><span style=\"font-weight: 400;\"> of a standard plank. It requires more stability and endurance. But if you want to make your routine even more challenging, you can try this variation. So, how to do a spiderman plank with a twist? First you should do all the steps listed above to perform a standard spiderman plank. After that you should bring your left knee to your right elbow and your right knee to your left elbow. In this way you\u2019ll make something similar to a \u201ccross movement\u201d. The sequence then is, left knee to the left elbow, right knee to the right elbow, left knee to the right elbow, right knee to the left elbow &#8211; that\u2019s one rep.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Spiderman_Pushup_Plank\"><\/span><strong>Spiderman Pushup Plank<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is another modification that will target your arms and shoulders. To perform this exercise, get in a high<\/span><a href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/\"> <span style=\"font-weight: 400;\">plank<\/span><\/a><span style=\"font-weight: 400;\"> position. Then you should make a pushup and bring your left knee to your left elbow. Get back to the starting position and repeat the same with your right knee. This is a perfect way to tone your core muscles, arms and shoulders, as well as back muscles.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/exercise-to-lose-weight-fast-at-home\/\">Exercise To Lose Weight Fast At Home: Spoiler Alert, It\u2019s Just As Effective As A Full-Blown Gym Workout!<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spiderman_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-38837 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110-1024x576.png\" alt=\"spiderman plank\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Should_You_Perform_Plank_Exercises\"><\/span><b>Why Should You Perform Plank Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You already know that the spiderman plank is a variation of a standard plank. So, what are the benefits of this type of workout and why should you include them to your routine(<\/span><a href=\"https:\/\/www.livestrong.com\/article\/406046-benefits-of-abdominal-strength-endurance\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/efm.net.au\/benefits-of-abdominal-workouts\/\"> <span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.healthcorps.org\/fitness-2017-05-plankexercises\/\"> <span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"> <span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)? <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plank and its variations are one of the best exercises for your core muscles, so they will help you to get the abs of your dream. Strong core is a guarantee of a healthy back and improved balance and stability. By strengthening your core muscles, you\u2019ll also make it easier to perform other physical activities, such as volleyball, tennis, biking and more. Basic daily activities that involve your core will be easier to do as well. Keep in mind that you cannot get a six-pack only by doing planks (even in high amounts). But by a combination of cardiovascular and strength exercises you\u2019ll definitely achieve your goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another benefit of plank exercises is that they will help you to improve and support your posture. Proper posture will help you to avoid injuries and the development of such a medical issue as arthritis. Your internal organs will be in a better condition as well. This means that your body systems will be able to function properly and stay healthy. You\u2019ll also be decreasing your risks of back pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By performing planks, you\u2019ll burn more calories than by performing other core workouts, as long as you exercise daily. And, in addition, as a nice bonus, you\u2019ll look taller, as good posture increases your height.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spiderman_Plank\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spiderman_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-38836 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113-1024x576.png\" alt=\"spiderman plank\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"What_Part_Of_Your_Ab_Does_The_Spiderman_Plank_Work\"><\/span><b>What Part Of Your Ab Does The Spiderman Plank Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You already know that the spiderman plank crunch helps to train your core muscles, some parts of your lower body, and, of course, abs. You probably know that your abs include a number of various muscles. Rectus abdominis is the \u201cbasic\u201d abdominal muscle, better known as \u201csix-pack\u201d. You also have internal and external obliques. Transversus abdominis is the deepest layer of your abs and one of its main functions is to help you to breathe (<\/span><a href=\"https:\/\/www.jstage.jst.go.jp\/article\/jpts\/25\/6\/25_jpts-2012-124\/_article\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). When you perform the spiderman plank, it mainly targets your obliques (<\/span><a href=\"https:\/\/www.verywellfit.com\/abdominal-muscles-anatomy-3120072\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Add_This_Exercise_To_My_Routine\"><\/span><b>How To Add This Exercise To My Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">What are the most optimal ways to add this super-exercise to your daily workout routine? For instance, you can use it as a warm-up before your main exercises. It involves a number of major muscle groups and can prepare them for serious physical loads. Several sets of a spiderman plank are especially suitable to get your body ready for running, aerobics and other cardiovascular exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another option is to make spiderman plank a part of your core workout. That will be a real<\/span><a href=\"https:\/\/betterme.world\/articles\/28-day-planking-challenge\/\"> <span style=\"font-weight: 400;\">challenge<\/span><\/a><span style=\"font-weight: 400;\"> for your abdominal muscles, but the results will impress you. However, make sure to make breaks between sets and rest days between your workouts. Rest days help your body to get rid of muscle pain and soreness, avoid injuries, build muscles and replenish its energy storages. Your mind and muscles will have time to have a rest (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/rest-day\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also use spiderman planks to create short individual workouts, if you don\u2019t have enough time in the morning or throughout the day, you can try to combine this type of plank with some other basic exercise to get a full body workout routine. The other exercises you can include to your routine depend on your fitness goals and fitness level. Just make sure you target all main muscle groups (legs, arms, back, abs and more).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spiderman_Plank\"><img decoding=\"async\" class=\"aligncenter wp-image-38835 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104-1024x576.png\" alt=\"spiderman plank\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5104.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In conclusion, as you can see, the spiderman exercise is a perfect tool to train your main muscle groups and improve your physique. Note, that this workout is more suitable for more advanced exercisers. If you are a beginner, it\u2019s better to start from a standard plank and gradually and carefully make your routine more complex and challenging. When you get used to the spiderman plank, you can try its modifications to make your workouts more diverse.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you already started performing such exercises and want to reach certain fitness goals, you shouldn\u2019t forget about proper nutrition and sleep patterns. Make sure your<\/span><a href=\"https:\/\/betterme.world\/articles\/salad-diet-plans\/\"> <span style=\"font-weight: 400;\">diet<\/span><\/a><span style=\"font-weight: 400;\"> is well balanced and your body meets its nutritional needs. You should sleep 7-9 hours in a dark room to stay healthy and energized (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Necessary amounts of water throughout a day are vital as well. Remember that the way to health includes a number of healthy habits, and you can get desired results only by combining all of them. Take care of yourself and stay healthy.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spiderman_Plank\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Spiderman_Plank\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"Total plank workout at home\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/rM7Rd8iOXzM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/www.livestrong.com\/article\/406046-benefits-of-abdominal-strength-endurance\/\"><span style=\"font-weight: 400;\">5 Benefits of Abdominal Strength &amp; Endurance<\/span><\/a><span style=\"font-weight: 400;\"> (2019, livestrong.com)<\/span><\/li>\n<li><a href=\"https:\/\/efm.net.au\/benefits-of-abdominal-workouts\/\"><span style=\"font-weight: 400;\">6 Benefits of Abdominal Workouts<\/span><\/a><span style=\"font-weight: 400;\"> (2021, efm.net.au)<\/span><\/li>\n<li><a href=\"https:\/\/www.healthcorps.org\/fitness-2017-05-plankexercises\/\"><span style=\"font-weight: 400;\">7 Health Benefits of Plank Exercises (+5 Plank Variations You Should Know)<\/span><\/a><span style=\"font-weight: 400;\"> (2017, healthcorps.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.verywellfit.com\/abdominal-muscles-anatomy-3120072\"><span style=\"font-weight: 400;\">Abdominal Muscles Location and Function<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellfit.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need\"><span style=\"font-weight: 400;\">How Much Sleep Do We Really Need?<\/span><\/a><span style=\"font-weight: 400;\"> (2021, sleepfoundation.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.jstage.jst.go.jp\/article\/jpts\/25\/6\/25_jpts-2012-124\/_article\"><span style=\"font-weight: 400;\">The Effects of Deep Abdominal Muscle Strengthening Exercises on Respiratory Function and Lumbar Stability<\/span><\/a><span style=\"font-weight: 400;\"> (2013, jstage.jst.go.jp)<\/span><\/li>\n<li><a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\"><span style=\"font-weight: 400;\">The real-world benefits of strengthening your core<\/span><\/a><span style=\"font-weight: 400;\"> (2012, health.harvard.edu)<\/span><\/li>\n<li><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/rest-day\">When and how to spend a rest day<\/a> (2021, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Constant stress and lack of time in modern life encourages people to look for ways to support their overall health and bodies. It is a well-known fact that a healthy diet with regular workouts is the best way to strengthen your health condition and maintain optimal weight. Luckily, the wellness world can offer a variety [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":38834,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[101],"class_list":["post-21759","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Spiderman Plank: One Simple Exercise To Tone Up Your Whole Body - BetterMe<\/title>\n<meta name=\"description\" content=\"Spiderman plank: tone your entire body with one simple exercise! Find information about its benefits and step-by step instructions in this article!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spiderman Plank: One Simple Exercise To Tone Up Your Whole Body\" \/>\n<meta property=\"og:description\" content=\"Spiderman plank: tone your entire body with one simple exercise! Find information about its benefits and step-by step instructions in this article!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/spiderman-plank\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5107.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1344\" \/>\n\t<meta property=\"og:image:height\" content=\"756\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"L. Woods\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"L. Woods\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/spiderman-plank\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/spiderman-plank\/\"},\"author\":{\"name\":\"L. Woods\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/652ff39d250a0b115b6091fe2e2f00c6\"},\"headline\":\"Spiderman Plank: One Simple Exercise To Tone Up Your Whole Body\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/spiderman-plank\/\"},\"wordCount\":1725,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/spiderman-plank\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5107.png\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Constant stress and lack of time in modern life encourages people to look for ways to support their overall health and bodies. It is a well-known fact that a healthy diet with regular workouts is the best way to strengthen your health condition and maintain optimal<\/span><a href=\\\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\\\"> <span style=\\\"font-weight: 400;\\\">weight<\/span><\/a><span style=\\\"font-weight: 400;\\\">. Luckily, the wellness world can offer a variety of diets and exercises, suitable for all tastes. In this article we are going to tell you about one of the most effective workouts for your body \u2013 spiderman<\/span><a href=\\\"https:\/\/betterme.world\/articles\/28-day-plank-challenge\/\\\"> <span style=\\\"font-weight: 400;\\\">plank<\/span><\/a><span style=\\\"font-weight: 400;\\\">. So, what is a spiderman plank? How to perform it? What are the benefits? Read on!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Spiderman Plank?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">You likely already know about an exercise known as the<\/span><a href=\\\"https:\/\/betterme.world\/articles\/30-day-plank-challenge-for-beginners\/\\\"> <span style=\\\"font-weight: 400;\\\">plank<\/span><\/a><span style=\\\"font-weight: 400;\\\">. It is getting more and more popular nowadays and helps people get slimmer and stronger with minimal time and efforts. It has a bunch of variations and modifications, and the spiderman exercise is one of them. This is a body-weight workout, meaning that it doesn't need any equipment except for a mat. This is a pilates and calisthenics exercise that will help you to train your entire body.\u00a0\u00a0\u00a0\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How To Do A Spiderman Plank?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Start standing on your knees and hands. Get your body into a plank position, make sure it forms a straight line. You have two options \u2013 high plank and forearm plank. For some people forearm plank position is easier as it allows to lower the tens ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/spiderman-plank\/\",\"url\":\"https:\/\/betterme.world\/articles\/spiderman-plank\/\",\"name\":\"Spiderman Plank: One Simple Exercise To Tone Up Your Whole Body - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/spiderman-plank\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/spiderman-plank\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5107.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Spiderman plank: tone your entire body with one simple exercise! Find information about its benefits and step-by step instructions in this article!\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/spiderman-plank\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/spiderman-plank\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/spiderman-plank\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5107.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5107.png\",\"width\":1344,\"height\":756},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/spiderman-plank\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Spiderman Plank: One Simple Exercise To Tone Up Your Whole Body\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/652ff39d250a0b115b6091fe2e2f00c6\",\"name\":\"L. Woods\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/a0ab107d1f31eb60f4584c0cbf00689d\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Lana-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Lana-150x150.png\",\"caption\":\"L. Woods\"},\"description\":\"Lana is an excellent writer driven largely by questions of health and mental well-being. She specializes in writing articles on both nutrition and exercise. Nothing brings her as much pleasure as helping others get their health back on track. In her works, she provides informative tips on how you can change your lifestyle for the better, develop healthy eating habits, and improve your well-being with the help of workouts. Besides, in recent years she became more interested in studying weight management, gearing her focus towards healthy weight loss approaches.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/lanawoods\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Spiderman Plank: One Simple Exercise To Tone Up Your Whole Body - BetterMe","description":"Spiderman plank: tone your entire body with one simple exercise! Find information about its benefits and step-by step instructions in this article!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/spiderman-plank\/","og_locale":"en_US","og_type":"article","og_title":"Spiderman Plank: One Simple Exercise To Tone Up Your Whole Body","og_description":"Spiderman plank: tone your entire body with one simple exercise! Find information about its benefits and step-by step instructions in this article!","og_url":"https:\/\/betterme.world\/articles\/spiderman-plank\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1344,"height":756,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5107.png","type":"image\/png"}],"author":"L. Woods","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"L. Woods","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/spiderman-plank\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/spiderman-plank\/"},"author":{"name":"L. Woods","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/652ff39d250a0b115b6091fe2e2f00c6"},"headline":"Spiderman Plank: One Simple Exercise To Tone Up Your Whole Body","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/spiderman-plank\/"},"wordCount":1725,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/spiderman-plank\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5107.png","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Constant stress and lack of time in modern life encourages people to look for ways to support their overall health and bodies. It is a well-known fact that a healthy diet with regular workouts is the best way to strengthen your health condition and maintain optimal<\/span><a href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\"> <span style=\"font-weight: 400;\">weight<\/span><\/a><span style=\"font-weight: 400;\">. Luckily, the wellness world can offer a variety of diets and exercises, suitable for all tastes. In this article we are going to tell you about one of the most effective workouts for your body \u2013 spiderman<\/span><a href=\"https:\/\/betterme.world\/articles\/28-day-plank-challenge\/\"> <span style=\"font-weight: 400;\">plank<\/span><\/a><span style=\"font-weight: 400;\">. So, what is a spiderman plank? How to perform it? What are the benefits? Read on!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is A Spiderman Plank?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">You likely already know about an exercise known as the<\/span><a href=\"https:\/\/betterme.world\/articles\/30-day-plank-challenge-for-beginners\/\"> <span style=\"font-weight: 400;\">plank<\/span><\/a><span style=\"font-weight: 400;\">. It is getting more and more popular nowadays and helps people get slimmer and stronger with minimal time and efforts. It has a bunch of variations and modifications, and the spiderman exercise is one of them. This is a body-weight workout, meaning that it doesn't need any equipment except for a mat. This is a pilates and calisthenics exercise that will help you to train your entire body.\u00a0\u00a0\u00a0\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>How To Do A Spiderman Plank?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Start standing on your knees and hands. Get your body into a plank position, make sure it forms a straight line. You have two options \u2013 high plank and forearm plank. For some people forearm plank position is easier as it allows to lower the tens ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/spiderman-plank\/","url":"https:\/\/betterme.world\/articles\/spiderman-plank\/","name":"Spiderman Plank: One Simple Exercise To Tone Up Your Whole Body - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/spiderman-plank\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/spiderman-plank\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5107.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Spiderman plank: tone your entire body with one simple exercise! Find information about its benefits and step-by step instructions in this article!","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/spiderman-plank\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/spiderman-plank\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/spiderman-plank\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5107.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5107.png","width":1344,"height":756},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/spiderman-plank\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Spiderman Plank: One Simple Exercise To Tone Up Your Whole Body"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/652ff39d250a0b115b6091fe2e2f00c6","name":"L. Woods","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/a0ab107d1f31eb60f4584c0cbf00689d","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Lana-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Lana-150x150.png","caption":"L. Woods"},"description":"Lana is an excellent writer driven largely by questions of health and mental well-being. She specializes in writing articles on both nutrition and exercise. Nothing brings her as much pleasure as helping others get their health back on track. In her works, she provides informative tips on how you can change your lifestyle for the better, develop healthy eating habits, and improve your well-being with the help of workouts. Besides, in recent years she became more interested in studying weight management, gearing her focus towards healthy weight loss approaches.","url":"https:\/\/betterme.world\/articles\/author\/lanawoods\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/21759","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/21"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=21759"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/21759\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/38834"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=21759"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=21759"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=21759"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=21759"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}