The plank is one of the best exercises for your core as it helps to improve your posture and sculpt your waistline. Practicing plank you can engage your back, arms, shoulders, glutes, and hamstrings.
As there are different types of plank we are now presenting you reverse plank. It helps in losing weight around your belly, where you will first gain weight and it’s the hardest place to lose fat.
The big advantage of this exercise is that you don’t need to go to the gym because you can do it at home and shed the extra pounds.
In addition, to do aerobics twice a day if possible will be the real way how to get your body in the best shape of your life. As a second aerobic workout, you can practice a simple 30- to 40-minute walk in the evening after dinner.
How to Reverse Plank
The goal of this exercise is to keep a proper form. When you feel your hips sinking towards the ground, it is a time to get back into the starting position and readjust yourself.
After the repetition of the plank you get more comfortable with it, so you can increase the effects of the exercise by resting your weight on one leg instead of two or by wearing a weighted vest.
If you find it’s too difficult, modify the movement by lowering yourself onto your elbows and forearms instead of your hands. It is also important to warm-up properly before attempting, as with any other exercise.
The steps of doing a reverse plank: video at
- Start sitting on the floor with your back straight and your legs out in front.
- Leaning back establish the 45-degree angle with your body and the floor.
- Your hands are by your side, with your palms spread wide and your arms aligned with your shoulders.
- Lift your hips while your body is straight, supporting your weight on your hands and heels. Your glutes and core should be tight.
- Stay in this position for 15-30 seconds looking towards the ceiling.
- Slowly lower your back to the starting position.
- When you hit the ground, lift again.
The number of reps – 10-15 times. It can be followed up with 30-60 seconds of the traditional plank.