It’s never too early to start preparing for the summer season. To prepare yourself as fast as possible, it’s best to choose one of the most effective exercises, which doesn’t take long for visible results. Today we show you the reverse plank exercise, which even though is not popular as a regular plank, it’s more effective and useful to the entire body.


reverse plank

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If you’ve heard about planks, then you know that the essence of this exercise is to stay in the plank position as long as possible. It’s an exercise of endurance, which strengthens all muscles of the human body.

Reverse plank is somewhat different from the regular plank. As its name suggests, it’s reverse! Obvious, right? But, all in all, it’s a very simple exercise, and we believe that after the first few days, it’ll be very easy for you to perform it.

How To Perform A Reverse Plank

First, sit on the floor and lean on your palms. If you have lean wrists, you can lean on your elbows. Then, tighten the abdominal wall and butt, and lift the hips from the ground. You should form a straight line from your shoulders to your heels. Hold the position for 30 seconds. If you’re not in shape, start with a 15-second stand, and gradually increase the time with every past day.

Repeat this exercise three to five times each day. Extend the duration to 30-45-60 seconds, as much as you can hold.

Reverse Plank Benefits
  • Even after a few days, you will feel the first changes in the entire abdominal wall. All abdominal muscles, shoulder muscles, and the back of your upper leg area will become more fit.
  • Compared to regular planking, reverse planking puts more load on the gluteal muscles.
  • While you are in this position, you lose more calories than when performing dynamic exercises. Many people who do this exercise on a regular basis practically have no metabolism problems.
  • Reverse planking guarantees improved posture. Namely, while we exercise, we use muscles that help keep the spine straight. This is especially important for people who spend many office hours trapped at their desk.
  • If you do this exercise at least 3 to 4 times a week, your back pain will significantly decrease. That is, reverse plank efficiently engages all the valid muscles.
  • When performing this exercise, it is important not to lower the pelvis or bend your head. Your back should be maximally flat. Reverse planks not only strengthen the muscles of the arms, abdomen and legs, but also the muscles of the shoulders.

For more info on how to perform reverse plank, watch the video down below:

Reference:
How To Do The Reverse Plank
Working Your Core: How to Do a Reverse Plank – Health & Fitness – ModernMom