Work Your Core, Arms, and Chest With This Push-Up Variation From J. Lo's Trainer

Here is a seven-step progression that can help you build the strength and stability required for Spiderman push-ups:

1. Fire Hydrant

• Start on all fours with your hands under your shoulders and knees under your hips.
• Without shifting your hips, lift your right knee out to the side. Keep your core engaged to help stabilize your hips.
• Slowly return to starting position for 1 rep.
• Do 20 reps. Switch sides and repeat.

This move is a great warm-up to teach you the hip external rotation you will need to master the outward leg motion of the Spiderman push-up, says DiSalvo.

2. High Plank

• Start with your hands and knees on the ground, shoulder-width apart. Stack your shoulders directly over your wrists.
• Lift your knees off the ground and push your feet back, bringing your body to full extension.
• Once you’re there, make sure your feet are shoulder-width apart.
• Squeeze your core in tight and engage your glutes and quads. Avoid arching your back. Aim your chin about 6 inches in front of your body to keep your neck, shoulders, spine, hips, and ankles in one long line.
• Hold this position for 30 to 45 seconds.

If you’re having trouble here, spread your feet farther apart to give yourself a wider base. Once you can comfortably hold a plank for 45 seconds, you’re ready for the next step.

3. Modified Push-up

• Start with your hands and knees on the ground and shoulder-width apart. Cross your feet.
• Keeping your back straight and your core engaged, start bending the elbows and lowering your upper body down until your chest is almost touching the floor.
• Pause and push yourself back to the starting position. This is 1 rep. Work up to doing 15 to 20 reps.

As you go through the movements, keep your head, hips, and torso in one straight, neutral line. Once you can comfortably do 15 to 20 reps in succession, you’re ready for the next step.

4. Modified Spiderman Push-up

• Start with your hands and knees on the ground and shoulder-width apart. Cross your feet.
• Keeping your back straight and your core engaged, bend your elbows and lower your upper body down while simultaneously lifting your right leg and hinging it out and up toward your right shoulder. Try to touch your knee to your elbow as you reach the bottom of your elbow extension.
• Pause here for a moment and push yourself back to the starting position.
• Repeat with the left leg. This is 1 rep. Work up to doing 15 to 20 reps.

As you go through the movements, keep your head, hips, and torso in one straight line. Once you can comfortably do 15 to 20 reps in succession, you’re ready for the next step.

5. Push-up

• Start in high plank position with your hands stacked underneath your shoulders, your core engaged, back flat, and your body in one straight line.
• Bend your elbows, bringing them out to about a 45-degree angle to your torso, and lower your body until your chest is just a few inches from the floor.
• Pause at the bottom and then push yourself back up. This is 1 rep. Work up to doing 15 to 20 reps.

Once you can comfortably do 15 to 20 reps in succession, you’re ready for the next step.

6. One-Legged Push-up

• Start in high plank position with your hands stacked underneath your shoulders, your core engaged, back flat, and your body in one straight line.
• Lift your right leg off the ground about 6 inches, keeping your spine neutral and your core engaged.
• Keeping your leg elevated, bend your elbows and lower your body until your chest is just a few inches from the floor.
• Pause at the bottom and then push yourself back up. This is 1 rep. Do 5 to 10 reps with your right leg, then switch and do 5 to 10 reps with your left leg.

Once you can comfortably do 5 to 10 reps in succession on each side, you’re ready for the next—and final!—step.

7. Spiderman Push-up

• Start in high plank position with your hands stacked underneath your shoulders, your core engaged, back flat, and your body in one straight line.
• As you bend your elbows to lower your body toward the floor, bend your right knee, rotate your hip out to the side, and bring your knee in toward your elbow.
• Return to starting position, and repeat with your left leg. This is 1 rep.

You feel any strain in your neck, shoulders, or lower back as you do this movement, stop and reassess your form. “If you feel it in your lower back, you are dropping your hips,” says Kirsch. “If your neck and shoulders hurt, [open your chest] and retract your shoulder blades down. This will help you open everything up and make sure your core is engaged.”

Once you can master this movement and easily crank out 15 to 20 reps, you can up the ante by adding an upside-down BOSU ball, like Kirsch, or strapping on ankle weights.

Spiderman push-ups require a ton of core and upper-body strength and stability to master. Don’t be intimidated by the end goal—and know that working through any of these steps is seriously hard. Stick with what feels best for you, progress when you can, and remember how awesome it is that you're getting stronger each time.