In this article, we are going to cover the Reverse Plank Exercise.
The reverse plank just like the regular plank is an Isometric exercise (also commonly known as static contraction training).
Like the regular plank exercise, no equipment is needed to perform it. However, you can make it more challenging by adding weighted clothing.
Unlike the Traditional plank where the focus is on your anterior (front) core muscles. This version places most of the muscle tension on your posterior (back) core muscles.
This article will provide detailed step by step description on how you perform the exercise with image and video examples.
The difficulty level of this exercise. The different muscles that get worked, and benefits of adding it to your training routine.
We will also cover two other variations of the reverse plank that you can use. The first is an easier variation and the second is a more difficult variation.
The article will end with different training tips to help you perform the exercise correctly.
Reverse Plank How to Guide
Step by Step Description
- Step 1: Sit up on the ground and extend your legs in front of you with your heels on the ground next to each other.
- Step 2: put your palms face down on the ground in line with your shoulders. Your fingers should be pointing towards your feet.
- Step 3: Lift your hips up and forward and tighten your core. Watch your stomach and lift up until your core forms a straight line to your heels. Now move your head back and align it with the rest of your body.
- Step 4: Hold this position for the desired amount of time.
- Step 5: In a slow and controlled movement bend at your hips returning to the seated position.
The Reverse Plank has a difficulty rating of intermediate.
If you have a history of back injury or are injured, you should consult with a health professional before you add this exercise into your training routine.
If you find it too difficult with your arms fully extended, you can use the variation where you place your forearms on the ground instead.
Practice this variation until you can hold it for 30 seconds. Then return to the traditional version with your hands on the ground and your arms fully extended.
If you are looking for more of a challenge, try the Reverse Plank with Leg Raise. It is outlined later in this article.
Muscles That get Worked
The muscles that your body uses to perform this exercise are the Glutes, Hamstrings, Abdominals, and your Lower Back.
Benefits From the Reverse Plank
The Reverse Plank is a low impact exercise that will help develop your strength and endurance.
Creating a strong back is important to help increase your athletic performance. It will also lower the chance of receiving injuries in your daily tasks
Many people have a muscle imbalance between their anterior and posterior core muscles. By including equivalent training time to both body areas, you help to eliminate these imbalances creating a solid core.
This exercise gets commonly used for rehabilitation for people who have back problems.
Reverse Elbow Plank Easier Variation How to Guide
Instead of placing your hands on the ground you will place your forearms there instead. Have your elbows in line with your shoulders.
Using your forearms to ground you will make the exercise easier since it reduces the height that you have to bring up your hips.
Reverse Plank with Leg Raise Harder Variation How to Guide
For this variation, you will be alternating lifting your legs.
Raise one of your feet off of the floor up to shoulder height. Hold and lower the foot back to the floor.
Now repeat the movement with your other leg.
Make sure to keep your hips lifted the entire time and to use a slow and controlled movement.
Try to aim for 15 to 20 lifts of each of your legs.
Make sure to focus on using correct form (maintaining a straight line from your head to your heels) while performing this exercise.
Tighten and flex your core muscles.
Keep your palms in line with your shoulders to prevent shoulder injury.
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