Spiderman crunches sound like another crunch variation, but they are unique because they engage the core more.
They mimic a high plank but end up working a host of muscles in your body besides the core. Thus, adding the spiderman workout to your training routine gives your obliques an extensive workout.
So if you are looking at strengthening your core and your fitness level, and can handle the challenge, consider this workout.
Here is how you do this exercise.
The push-up serves as a good reference point for this exercise.
- Lie down with your knee on the ground.
- Let the width of your shoulders and your elbows stick together on the floor
- To avoid damaging the joints, do not push the arms all through.
- Extend the legs backwards while keeping the hip up
- Step on your tiptoes with your feet hip-width apart.
- Stretch the spine by keeping the head in line with it. Maintain a linear head to toe alignment to achieve full spine extension.
- Lift one leg and bring the knee toward the arm.
- Keep the body stable throughout the workout.
- Return the leg to its starting position afterwards.
- Switch to the other side for the following repetition.
WHAT MUSCLES DO SPIDERMAN CRUNCHES WORK?
By doing the above, you end up working the following muscles.
Oblique muscles sitting on the abdominal sides help in side bending and torso rotation when exercising.
The rectus abdominis is the most active core muscle for this workout. This muscle which eventually forms the six-pack, aids in giving support throughout the exercise.
While the two muscles above are the primary muscles in target, there are several other auxiliary muscles on target as well.
They include the following:
These thigh muscles sit between your extensor and flexor muscles. Adductors work every time you cross legs, which keeps the pelvis stable when executing the exercise.
Gluteal muscles function on the hip joint, mostly assisting in thigh extension and abduction. Glutes also facilitate internal and external rotation movements of the thigh.
Quadriceps aid in all the movement of the lower body. They aid in body movements such as walking, standing and running.
Back muscles attach to the spine, and they aid in lifting heavy objects.
SPIDERMAN CRUNCHES BENEFITS
There are fantastic benefits of performing crunches as follows:
STRONG LOWER BACK
You get a strong lower back by working the core. The obliques and abdominal muscles are crucial in keeping your back sturdy.
PREVENTS BACK PAIN
If you’re experiencing back pain, spiderman crunches are an excellent pick to treat the pain. Why? Because the pain is due to poor posture or a misaligned spine.
However, the workout corrects it all.
Working the abdominals tones your waist. You get rid of the excess fat around the waistline.
You need to put in more effort than you would in your everyday daily tasks to perform the crunches. Increased calorie expenditure in this workout aids in increased muscular mass, promoting weight loss.
The workout helps you develop your core muscles through resistance training.
IMPROVES COORDINATION AND BALANCE
Maintaining and developing one’s balance and coordination is a key component of physical fitness. The crunches can assist.
ALTERNATIVES TO SPIDERMAN CRUNCHES
Spiderman crunches are a terrific addition to your fitness routine, but several other exercises help strengthen your core.
They include the following:
One of the best exercises for strengthening the core is oblique crunches. They activate both the abdomen and the oblique muscles.
How to do it:
- Place your forearm down and slightly bend the knees while lying down.
- Your glutes should roll back slightly.
- Lift your legs a couple inches off the floor.
- Bend the elbow of the upper hand as you bring it behind your head.
- As you raise your legs, bring your knees up to your elbows and crunch your elbows toward your knees at the same time.
- Each time you lift your arms, you’ll see a difference in your waistline.
- Switch sides after completing the number of repetitions required.
This is a more challenging exercise than the typical sit-up but it targets your abdominals and obliques just like in spiderman crunches.
How to do it:
- Lay your back on the ground.
- Make sure to maintain your feet flat on the ground while you press your lower back into the ground and bend your knees.
- Use interlocking fingers when placing hands behind head.
- Strive to keep your elbows apart and softly cradle the top of your head in your palms.
- As you lift your shoulders off the floor, bring your knees up.
- Keep your shins parallel to the floor.
- Turn your upper body to the right as you straighten your left leg out to about a 45-degree angle.
- Let the movement come from your ribs, not only your elbows.
- Bend your knees and widen your elbows to return to the starting position.
- Repeat with the other side.
- Straighten your right leg to a 45-degree angle and move your upper body to the left.
- Bring the right elbow near the left knee.
SPIDERMAN CRUNCHES MISTAKES TO AVOID
If you are starting the spiderman crunches, read through this article to know the mistakes to avoid.
CORE ENGAGEMENT DURING WORKOUT
Failing to activate your core interferes with the technique. Always begin the exercise by activating the abdominal muscles.
ARCHING THE BACK
Perform crunches with the low back in touch with the mat. It helps in targeting the correct muscles.
CRUNCHING IN THE NECK
Crunching in your neck during spiderman crunches, you put a lot of strain in your upper spine. It leads to back pain.
If your lower back rises, you won’t engage your core as hard as you should.
NOT KEEPING SHOULDER-WIDTH DISTANCE
Keeping a shoulder-width distance helps you maintain balance when lying on a mat.
Getting the right exercise targeting your core muscles is hard enough, but spiderman crunches are a good pick. It helps you strengthen your core and upper body. What makes it even better is that it does not require any equipment to perform. You only require the correct technique to execute it.