Reverse Plank on Elbows

The Reverse Plank on Elbows is a challenging exercise that strengthens and tones your core, glutes, and upper body muscles. By engaging multiple muscle groups at once, it helps improve your stability, posture, and overall strength. This variation of the traditional plank targets your posterior muscles, providing a unique way to work on your backside. To perform the Reverse Plank on Elbows, you start by sitting on the floor with your legs extended in front of you and your hands resting behind your hips, fingers pointing towards your feet. From here, 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 your head to your heels, with your core, glutes, and shoulders engaged. Instead of being on your hands like in a regular plank, you support yourself on your elbows and forearms, making the exercise more challenging for your upper body. The Reverse Plank on Elbows is an effective way to improve your upper body and core strength, as it requires you to stabilize your body using primarily your arms and shoulders. It also engages your glutes, hamstrings, and lower back muscles, making it a compound exercise that targets multiple muscle groups simultaneously. Remember to always maintain proper form while performing this exercise. Keep your shoulders down and away from your ears and avoid sagging or overarching your lower back. Start with holding the position for a few seconds and gradually increase the time as you gain strength and stability. Feel free to incorporate this exercise into your workout routine for a challenging and effective way to build a stronger and more sculpted physique.

Instructions

• Start by sitting on the floor with your legs extended in front of you.
• Place your hands on the floor behind you, just below your shoulders, with your fingers pointing towards your feet.
• Press through your palms and lift your hips off the ground, coming into a reverse plank position.
• Bend your elbows and lower your forearms to the floor so that your elbows are directly under your shoulders.
• Engage your core, squeeze your glutes, and lift your chest up towards the ceiling.
• Maintain a straight line from your head to your heels, avoiding any sagging in the hips or shoulders.
• Hold this position for the desired amount of time, focusing on keeping your body stable and your breathing steady.
• To release, slowly lower your hips back down to the ground.
• Repeat for the recommended number of repetitions.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability and control.
• Focus on pressing your elbows into the ground to activate your triceps and improve upper body strength.
• Squeeze your glutes to lift your hips off the ground, creating a straight line from your head to your heels.
• Maintain proper form by keeping your shoulders down and away from your ears.
• Breathe deeply and evenly throughout the exercise to oxygenate your muscles and maintain focus.
• Start with shorter durations and gradually increase the time you hold the reverse plank to challenge yourself.
• Add variations to the exercise by lifting one leg off the ground or reaching one arm towards the ceiling.
• Stretch your wrists and forearms before and after the exercise to prevent discomfort.
• Include the reverse plank as part of a well-rounded workout routine that targets all major muscle groups.
• Stay consistent and patient, as it may take time to build the strength and flexibility necessary for this exercise.