Abdominals
Spider Crawl
A bodyweight crawl in which you move on all fours with your knees brought wide to your elbows, challenging the core and shoulders.
Energy burned
≈ 24 kcalFor 3 × 8–12, rest 90s · ≈ 4.2 kcal/min
Estimate range 18–30 kcal (±25 %)
Muscle mass worked12 %
Effort during a set7.2 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Start in a push-up position with your hands under your shoulders.
- 2Brace your abs and keep your body in a line.
How to perform
- 1Step your right foot forward and bring your knee toward your right elbow.
- 2Move your left hand forward as the opposite limb advances.
- 3Alternate sides as you crawl forward.
- 4Keep your hips low and your core braced throughout.
