You probably have heard of the mighty plank exercise by now. It is one of the most adaptable and effective bodyweight exercises. Amazingly, there are almost countless variations that can be used to increase the difficulty or target specific muscle groups.
Enter the Reverse Plank, a variation that not only strengthens the core and abdominals, but it hits the postural back muscles, glutes, and hamstrings! Regardless of your previous experience or familiarity with planks, it will be beneficial for you to learn and practice the Reverse Plank.
How to Perform Reverse Planks
Ready to start strengthening and chiseling out your core and lower body? Here’s how to get started!
FitnessRX has done a great job illustrating the Reverse Plank position and the muscles activated in the images above. Here’s a step-by-step guide for performing this movement:
- Start sat down on the floor. Hips flexed, knees and legs extended straight in front of you. Place your palms on the ground and spread your fingers to help support yourself.
- Lean back so that your torso forms a 45-degree angle with the floor. Keep your hands behind your hips, almost in line with your shoulders.
- Support your body weight with your hands and heels as you lift your hips. Imagine you are trying to push your body up towards the ceiling
- Bring up your torso, legs, and thighs until you have created a straight-line plank position.
- Squeeze your abdomen and focus on pulling it in as you push upwards.
- Hold this position for 15-60 seconds.
- Slowly reverse this movement and lower yourself in a controlled motion.
- Return to the Reverse Plank position as soon as your buttocks have made contact with the ground.
Getting the Most Out of the Reverse Plank
- Focus on holding the straight-line position with excellent form rather than holding it for longer with bad posture.
- If you notice your hips are starting to give way and drop, relax and take a brief break before hitting the next repetition.
- Perform 3 repetitions and 3 sets, 3-5 times per week.
- Increase the duration of each repetition each workout as your strength allows.
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By adopting the Reverse Plank into your workout routine, you can look forward to tightening your hips, glutes, and abdominal area. Remember to focus on gradual progression using duration and frequency. With practice, you’ll be hungry for the next challenging plank variation!