2 New Ab Exercises - Spiderman Superhero Bodyweight Exercises

Here are 2 superhero Spiderman ab exercises, a pair of unique bodyweight exercises you've probably never done before; Spiderman push-ups and Spiderman lunges/climbs.

For the Spiderman push-up, you want to start by getting into a regular push-up position. As you come down, bring your knee up to your elbow, back down, and then alternate sides.

To perform the Spiderman push-up exercise correctly, try to keep your body in a straight line and minimize the rotation in the hips. You should have good mobility in your hips which will allow you to do this exercise.

This is a very difficult push-up when done with proper form because when you bring your elbow to your knee you are going from 4 stabilizing points to only 3. Therefore, you are increasing the stress load on your body, as well as working your abdominals. A hard exercise to perform, the Spiderman push-up is a great total body exercise.

The Spiderman lunge or climb as it is more commonly known amongst my readers is another bodyweight exercise that has a tendency to cause confusion. To do this exercise, get into the top of the push-up position, keep your hips down, and bring one foot up right next to your hand. Return your foot to the original position and then alternate sides.

For beginners or those with poor flexibility, be careful not to overstretch in this exercise. For example, I would suggest to beginners to only bring your foot up half way, and as your mobility increases, slowly work your way to bringing your foot up right beside your hand. The purpose of the Spiderman climb is to keep your abs braced, and to work your abdominals for endurance.

So that is the Spiderman push-up and the Spiderman lunge, the two superhero bodyweight exercises.

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Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment. Discover more bodyweight exercises in fitness boot camp workouts to help you lose fat, do more pushups, and build ripped six pack abs in less workout time than ever before.

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