How to do it:
Sit on the floor, and stretch your legs in front of you. Put your hands on the floor palms down, and spread your fingers for maximum support.
Bend forward by 45° to the floor. Put your hands behind your buttocks so that your arms make a straight line from your shoulders down.
Hold your weight with your hands and heels while pushing your buttocks up.
Lift your torso, legs, and buttocks until they form a straight line, just like with the regular plank.
Strain your abdominal muscles, and pull your stomach in while your torso is moving up.
Hold this position for 15-60 seconds.
Slowly lower yourself on the floor.
Effects:
Fit buttocks and calves. Compared to the regular plank, the reverse one loads your gluteus and calves much more.
Improved metabolism. While you’re in the plank, calories will burn even faster than they would from dynamic exercise. It’s been noted that most people practicing this plank have no problems with metabolism.
Perfect spine. The reverse plank guarantees improvement of posture as you use the muscles that help keep your back straight. It’s particularly important for office workers.
Relief from pain and cramps in the back. By doing the reverse plank at least 3-4 times a week, you’ll rid yourself of backaches and cramps. Both reverse and regular planks effectively work the responsible muscles.
Flat abs and more. It’s important not to lower your pelvis or throw back your head, and your back should be straight. The reverse plank strengthens your arms, abs, and legs and also stretches your shoulder muscles.