Focus On: Spider Plank

Hey friends. Happy weekend!

First of all, my heart and prayers go out to those in Colorado. I am saddened by the horrible acts of violence that unfolded in the theatre in Aurora. Tragically we lost a blogger in that gun rampage, her name is Jessica, and here is a blog post by another blogger, Jane, in tribute of her.

It just sickens me what he did. :( I wanted to leave a note here that I am mourning for those families too. I try to keep it upbeat around here, but this tragic event could not be left alone. Truly my heart hurts for those families and loved ones of the victims and those who were hurt.

Hug your loved ones a little tighter today, because THOSE moments matter.

*******

And perhaps that is why this will be a short blog post? Instead of spending time reading tons of material, here is an exercise to learn about, go & do, and then enjoy your weekend with family and friends.

Okay?! :)

Focus On: Spider Plank

I LOVE this move because it targets so many areas of the core!

It targets the external and internal obliques, the transversus abdomenus, and the lower back. All these areas are important to help you get stronger, leaner, and faster.

Who’s in?

The move: Spider Plank (also known as a spiderman pushup. But I like the other name better. Hah)

To do the Spider Plank:

  • Get into plank position-with hips lower than shoulder level.
  • Tighten your abdominals (pulling them to the spine).
  • Pull the right knee to the right elbow, bending both elbows while keeping the core engaged.
  • Repeat with the left knee to left elbow.

OUCH. This move is killer. Try doing 8 reps (each side), and then we’ll chat. 😉

By the way, MAKE sure your butt stays down during the Spider Plank. Don’t let it come up in the air!

Seriously, if you want to develop a stronger core (and be sore tomorrow), this is a great move to do so-AND can be done anywhere. Score!

Have a GREAT weekend! I am off to play with the in-law families. Wheeeeeee!

What move do YOU do for your entire core that leaves YOU sore?? Have YOU tried the Spider Plank??

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Comments

  1. Oh goodness…spider plank = death. Hurts SO good!

    Have a good weekend Annette!

  2. Spider planks are SO HARD! My heart breaks for the victims and families in Colorado. So sad :(

  3. I love the spider plank- oddly enough I love all planks and hovers :)

  4. It’s such a shame….I can’t believe that people keep doing such violent things!

  5. I’m still so shocked about tragedy in Colorado… why do people do such horrible things? :( My thoughts are with all the victims and their families!

    I’ve never tried the spider plank before but it sounds super effective! My core is sooo weak, so it could definitely use this haha.

  6. I’ve been “blah” all weekend thinking about the shooting. I just don’t understand how someone could be so evil.

    On a lighter note… I LOVE spider planks! I still maintain the planking is the best thing you can do for your abs (outside of the kitchen).

  7. We have a full set of these in the BodyFlow release… right AFTER a full ab track. Oh my core! Hurts so good.

  8. I’ve never tried this move with the push up. My push ups are so pathetic, that I tend to do them on my knees. But I think I can bust out 8 per side….!!

  9. Oh, I haven’t tried this one before. Looks killer! Thanks for posting!

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