I’m Natasha and our third trimestermodel Ebony is going to show you how to do a Secret Spiderman Plank.
Now, this exercise is fantastic for tighteningall of your core muscles and your bottom, but it doesn’t put anystresses or strain on your skin.
So, I want you to start by turning aroundand you’re going to put your elbows on the chair.
You’ve got to make sure that your chairfeels quite stable.
You can push it up against a wall if you’reworried about it wobbling.
So, I just want you to step back, Ebony, sothat you’re in a straight line from your head to your toes.
I really want you to think about your bottomcoming down a little bit and your head needs to be in line, so there’sno strain on it.
So you’re a straight line from your headto your toes.
Now, Ebony’s arms are fantastic here.
She’sreally holding herself at a 90 degree angle.
That’s absolutely perfect.
And I want you to really think about pullingyour tummy in to your spine.
Now, if this feels hard enough, this is aPlank.
It’s a fantastic exercise.
But because you’re so fit, Ebony, I thinkyou can make it a bit harder and I want you to be Spiderman climbing upa wall.
So I want you to bend that knee up to theside – that’s fantastic – and bring it back to the Plank.
Now here – keep going – as your bump getsbigger, your hips can get really tight as you start walking forwards.
So you’realso getting a really nice loosening exercise for your hips.
It’s working right here in your obliquesand each time you come back, if you really think about going back in tothat Plank, everything’s being really tight and toned and so you’re getting a great all-over bodyworkout with this exercise.
You’re using your arms, you’re using allof your core muscles and you’re getting a loosening of the hips and it’s not putting any strain on yourskin at the same time.