IF YOU DO ONE THING TODAY...

DO THE SPIDERMAN PLANK

If you’re looking for an exercise that trains your entire body in one go, look no further than the Spiderman Plank.

The plank is an exercise known as an Isometric Hold. These exercises require no physical movement whatsoever; instead they call for challenging holds of specific positions for certain periods of time. This means they require zero equipment and you can do them anywhere. Ideal! I recommend them for any level of fitness (even my mother).

A plank shapes your upper body (shoulders and arms), core (back and abdominals) and even your lower body (quads and calves).

To take it to the next level and challenge yourself beyond just resting on your forearms, add some Spiderman skills!

Lie on your stomach and elevate your body on your forearms and balls of your feet.

Create a straight line with your body, making sure your bottom isn’t up in the air, or that your hips aren’t drooped. Be strong, solid and straight – think like a plank!

While keeping your core tight, draw your right knee up out from your body, towards your right elbow, as if you were climbing an invisible wall along the floor.

Bring your leg back down and regain your balance on your forearms and feet.

Then draw your left knee up alongside your body towards your left elbow, and back down again.

Try five Spidermans on each leg, and challenge yourself to bring it up to ten – and then 15!