The Prone Plank is one of the most used exercises around for core training.

Many people like using planking to help strengthen their abdominals over crunches. An added benefit of the prone plank is that it stimulates a lot more muscles fibers in your body than the crunch ever can.

The plank also works your entire core, unlike crunches. Using planks leads to a stronger body and higher amount of calories burned when you are performing it.

Planks are a useful exercise by them self, but they also work great as part of an active warm-up before performing heavy deadlifts or back squats.

We are going to look to another superhero themed lift for this article. Last was the Superman Plank this time we are looking at Spiderman Planks.

This Plank variation is also commonly referred to as the Knee Pull-in Plank. It is a Calisthenics and Pilates training method.

Using planks is a great way for you to increase your core strength and improve your co-ordination and balance.

In this article, we are going to cover several different aspects of the Spiderman Plank.

First, we will cover how to perform the Spiderman Plank with video (above), and image examples. Then will cover how to do the movement with step by step instructions.

We are going to cover a core training exercise called the Superman Plank.

The Superman Plank is anisometric training exercise.

Before training with this plank variation, you should have a solid understanding and form of the more fundamental planks.

These are the Traditional Plank, Side Plank, elbow plank and the reverse Plank.

You should be able to hold your body in the traditional plank for at least 30 seconds before attempting this variation.

This article is going to cover how to perform the Superman Plank with Video, Image examples and a step by step description on how to perform the movement.

In this article, we are going to cover the Reverse Plank Exercise.

The reverse plank just like the regular plank is an Isometric exercise (also commonly known as static contraction training).

Like the regular plank exercise, no equipment is needed to perform it. However, you can make it more challenging by adding weighted clothing.

Unlike the Traditional plank where the focus is on your anterior (front) core muscles. This version places most of the muscle tension on your posterior (back) core muscles.

This article will provide detailed step by step description on how you perform the exercise with image and video examples.

Last week we covered the frog push-up sticking with that theme were adding another froggy style exercise called The Frog Squat.

The Frog Squat is an efficient way for you to strengthen and tone your lower body.

You should be able to perform the regular body weight squat with good form before moving to this variation.

We will cover two variations of this exercise. The first will include a full range of motion for the squats.

The second variation you will use half the range of motion to keep your legs under constant tension.

This first variation this article will cover is stepping stone to Frog Jumps. The second works great in an interval training program for toning your lower body.

The Lunge Kick Exercise Introduction

Today we are going to cover another calisthenics (bodyweight) exercise called the Lunge Kick.

Before using this exercise, you should have some practice with the two different movements that make up this activity.

The two separate actions are the lunge and the high kick.

Spend some time practicing both, and when you feel that you have got your technique down, then you can combine them.

When you are first starting with this exercise, you should only kick as high as what feels comfortable. Over time with practice, the height you can kick your leg up should slowly increase.

In this article, we are going to cover the Side Plank Hip Lift. We will detail three different variations that you can use to continue to progression with this exercise.

The exercise is commonly also referred to as the Hip Dipper or the Side Plank Lift. It is a Calisthenics and Pilates Strength Training exercise that will help you to develop strength in your core.

The Side Plank Hip Lift is a variation on the traditional Side Plank. If you have never performed side planks, you should spend a couple of weeks working on them to get your technique down.

You should be able to do a side plank for at least 30 seconds before moving to this variation.

After a couple of weeks of side planks, you will be ready to progress to the hip lift variation.

In this article, we are going to cover the Muay Thai Push-up.

It is a Compound Plyometrics and Calisthenics exercise. It has a difficulty rating of advanced and is also known as the Behind The Back Clap Push-up.

Before you attempt this exercise, you need to be able to perform clap push-ups with ease. Ideally, you should be able to do a double clap push-up.

This exercise is no joke and requires an athlete with a high level of conditioning and strength.

You will still be performing a clap push-up with the Muay Thai version except the clap is going be behind your back.

Today we are covering a lesser known exercise called the Frog Push-up.

It is a useful compound(multiple joints locations required to perform the movement) calisthenic(bodyweight) exercise.

Since the exercise requires no equipment, you can easily do it at home. If you want to increase the difficulty, you can always use weighted clothing.

It mainly helps to increase the strength of your pushing muscles.

The Crab Crawl/Walk Exercise

Today we are going to cover the Crab Walk exercise. It is also commonly referred to as the Crab Crawl.

In this article, we will cover how you are to perform the exercise with video demonstration, an image example, and a written description.

The equipment that you need to carry out the Crab Walk, its difficulty level and the different muscles worked.

We will end the article with the benefits you will get from including the crab crawl into your training routine.