Spider Plank

| Fitness Index

spider-plank

Move Targets: Core


Step-by-Step

Step 1: Come into your high plank with the shoulders over the hands and the body long and straight through the heels. You can spread your feet a little wider, to about hip-width, since you will be moving.Pull the belly button into the spine and let the shoulders pull away from you.

spider-plank

Step 2: Bring one foot up to the outside of your hand. This range of motion will depend on your flexibility, so try to get it as close as possible. Let the hips sink down so you feel a stretch.

spider-plank

Step 3: Return the foot to the first plank position, then repeat the step on the other side. Try to keep a steady tension in the core – avoid piking or dipping the hips as your transition from leg to leg.

spider-plank

Top: K-Deer Racerback Tank in black

Bottom: K-Deer Gypsy Jag Capri


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