With all plank variations, the reverse plank is an excellent way to strengthen your core. It’s especially good for the muscles in your lower back, hamstrings, abs and your glutes.
If you have lower back problems or feel pain/ discomfort, a properly performed reverse plank could ease the pain by strengthening the core muscles. However, if you’re not doing it right or feel back or neck pain during the exercise, start with a regular plank.
One of the first places you gain weight is typically around your belly. It’s also one of the hardest places to lose fat. So the reverse plank is perfect to help build muscle alongside a balanced diet.
Doing planks is a great way to keep your abdomen, back and glutes tight and strong. Plus there are variations of this exercise that you should also incorporate into your fitness routine to achieve better results.
Reverse Plank
The key to this exercise is a proper form. If you feel your hips sinking towards the ground, push back into the initial position and re-adjust yourself.
As you get more comfortable, you can increase the effects of the exercise by wearing a weighted vest or by resting your weight on one leg instead of two.
The list of variate planks are endless to really benefit and push yourself! The best thing is these can be performed anywhere.
If it’s too difficult, modify the movement by lowering yourself onto your elbows and forearms instead of your hands. Also, warm up properly before attempting this plank.
How To:
- Sit on the floor with your legs out in front of you and your back straight.
- Lean back so that your back is at a 45-degree angle with the floor.
- Place your hands by your side, your palms spread wide and your arms aligned with your shoulders and slightly behind your hips.
- Supporting your weight on your hands and heels, lift your hips so that your body is straight, with your glutes and core tight.
- Hold the position for 15-30 seconds as you look towards the ceiling.
- Slowly lower yourself back to the original position.
- Once you reach the ground, lift again.
- Repeat 10-15 times.
- When confident, follow up with 30-60 seconds of the traditional plank.
- When the reverse plank becomes easy, increase the hold for longer and even add weight.
