Pushups are great for challenging your chest, arms and core. However, if you’ve been doing them for a while, you might be looking for the next challenge. This is where Spiderman can come to the rescue. Spiderman pushups resemble basic pushups, but because you raise one leg out to your side during the range of motion, your core is really forced to work hard to stabilize and balance your body. Because you work multiple muscles at the same time, you optimize the calorie-burning and muscle-toning effect. That is, as long as you do the pushups with proper form.
Come down on your hands and knees and extend your legs behind you to take on a plank position.
Spread your hands slightly wider than shoulder-width apart, and contract your abdominals, legs and buttocks to keep your body in a straight line. Avoid dropping your belly to the floor or hiking your hips up.
Bend your elbows out and slowly lower your body, chest-first, to the floor. Simultaneously, raise your right foot off the floor, bend your right knee out to your right side and pull it up toward your right elbow. By the time your elbows are bent 90 degrees, your knee should be right near your arm.
Extend your elbows slowly to return to the starting point. At the same time, extend your right knee and place your foot toes back on the floor.
Start the next repetition, but this time, bend your left knee and bring it out to your side and toward your left elbow. Continue alternating your legs, performing as many Spiderman pushups as you can. Then rest for about one minute, and perform one more set.
Always exhale as you extend your elbows and place your foot back in its starting position. Inhale as you descent into the pushup and bring your knee to your elbow.
Look down at the floor during the pushups and keep your body aligned throughout the entire exercise.
Avoid sacrificing your form for repetitions. Initially, you might only be able to do one or two Spiderman pushups with perfect form. As you get stronger, slowly increase this, making sure you can still maintain proper form.