Reverse Plank (VERSION 2)
The Reverse Plank (Version 2) is an effective exercise that primarily targets the muscles in your core, shoulders, glutes, and hamstrings. This challenging variation of the traditional plank adds an extra layer of difficulty, making it a great exercise for those looking to enhance their overall strength and stability. To perform the Reverse Plank (Version 2), you begin by sitting on the floor with your legs extended in front of you. Place your hands directly beneath your shoulders, fingers pointing towards your feet. It's essential to ensure that your arms are fully extended and supporting your bodyweight. Next, lift your hips off the ground, keeping your legs and torso straight. Engage your core muscles and squeeze your glutes to maintain a stable position. Avoid sinking into your shoulders by actively pushing through your hands and engaging your triceps. Throughout the exercise, it's important to maintain a neutral spine and avoid lifting your chin towards the ceiling excessively. Aim to hold the Reverse Plank (Version 2) for 20-30 seconds initially, gradually increasing the duration as you get stronger and more comfortable with the exercise. Remember to focus on proper form and quality over quantity. Incorporating the Reverse Plank (Version 2) into your workout routine can help improve your overall core strength, enhance posture, and increase shoulder stability. As with any exercise, it's essential to listen to your body, start with modifications if needed, and progress at a pace that suits your fitness level.
Instructions
- Sit on the floor with your legs extended in front of you and your hands resting on the floor behind you, fingers pointing towards your feet.
- Press through your hands and lift your hips off the ground, coming into a reverse plank position. Your body should form a straight line from head to heels.
- Engage your core muscles by drawing your belly button in towards your spine.
- Point your toes and keep your legs straight, squeezing your glutes and lifting your hips as high as you can.
- Hold this position for the desired amount of time, aiming to maintain proper form and alignment throughout.
- To release the pose, slowly lower your hips back down to the ground.
Tips & Tricks
- Engage your core throughout the exercise for stability and added strength.
- Breathe deeply and maintain a steady breathing pattern to enhance focus and relaxation.
- Make sure to keep your shoulders down and away from your ears to avoid strain.
- Point your toes for optimal alignment and engagement of the leg muscles.
- Extend your hips and squeeze your glutes to maintain a straight line from head to heels.
- Gradually increase the duration of your reverse plank to build endurance over time.
- Support your body weight with your palms or forearms to avoid excessive pressure on your wrists.
- Keep your neck relaxed and in line with your spine, avoiding any unnecessary strain.
- Consciously press your shoulder blades together to activate and strengthen the muscles of your upper back.
- Add variations to your reverse plank, such as lifting one leg or arm, to challenge your stability and further engage your muscles.
