Strengthen Core with Reverse Plank

Reverse Plank

Rep Range

Time Based

Hints

In the reverse plank position, begin by sitting on the ground with your legs extended straight out in front of you. Place your hands several inches behind your hips, fingers pointing towards your feet. Pressing through your palms and heels, lift your hips towards the ceiling, aiming to create a straight line from your head to your heels. Keep your chin slightly tucked, engage your core and glutes for stability.

Common Mistakes

Not engaging the core and glutes can cause a sag in the middle, putting undue strain on the lower back. Ensure that you're pressing through the heels and palms equally to keep a stable and straight position. Avoid letting the shoulders creep up to your ears; keep them pressed down and away. Also, be wary of overarching the neck, which can place strain on the cervical spine.

Breathing

As you lift into the reverse plank position, take a deep inhale. Hold the position and maintain a steady breathing pattern. Exhale as you lower back down or transition into the next movement. Maintaining steady breaths helps in providing consistent oxygen supply and ensures muscle endurance.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Glutes, Hamstrings, Middle Shoulders, Lower Back

Tertiary Muscles

Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps