Reverse Plank with Leg Lift

The Reverse Plank with Leg Lift is a challenging exercise that targets multiple muscle groups in your body. This exercise primarily focuses on strengthening your core, glutes, hamstrings, and shoulders. It is a great addition to your workout routine if you're looking to improve your overall strength and stability. To perform the Reverse Plank with Leg Lift, you start by sitting on the floor with your legs extended in front of you and your hands resting on the ground beside your hips, fingers pointing towards your feet. Next, press through your palms and lift your hips off the ground, coming into a reverse plank position. Your body should form a straight line from your head to your heels. Once you're in the reverse plank position, engage your core and lift one leg towards the ceiling while keeping it straight. Focus on squeezing your glutes and maintaining a stable position throughout the movement. Slowly lower your leg back down and repeat the movement with the opposite leg. As you progress with this exercise, you can make it more challenging by adding a hip dip or by lifting both legs simultaneously. Remember to maintain proper form and listen to your body's limits to avoid any unnecessary strain or injuries. The Reverse Plank with Leg Lift not only strengthens your muscles but also helps improve your balance, posture, and flexibility. Incorporate this exercise into your regular routine to enhance your overall fitness and take your workouts to the next level.

Instructions

• Sit on the floor with your legs extended in front of you.
• Place your hands on the floor behind you with your fingers pointing towards your feet.
• Press through your hands and lift your hips off the ground, coming into a reverse plank position.
• Engage your core and lift one leg off the ground, pointing your toes.
• Hold this position for a few seconds, focusing on maintaining a straight line from your head to your lifted leg.
• Lower your leg back down and repeat the lift on the opposite side.
• Continue alternating leg lifts for the desired number of repetitions or time.
• Remember to breathe steadily throughout the exercise and maintain proper form.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability and control.
• Keep your shoulder blades squeezed together and down to maintain proper posture.
• Focus on lifting your leg using your glute muscles, not just swinging it up.
• Control your movements and avoid using momentum to lift your leg.
• Breathe deeply and exhale as you lift your leg for better control and stability.
• Start with a smaller range of motion and gradually increase it as you get stronger.
• Maintain a straight line from your head to your heels throughout the exercise.
• Keep your hips lifted and avoid sagging or sinking in the middle.
• Try to hold the reverse plank position for a few seconds before starting the leg lift.
• Listen to your body and stop if you feel any pain or discomfort.