Reverse Plank
Description
The reverse plank is an exercise that targets the core, glutes, and upper body. It involves holding a plank position while facing upwards, with the hands and feet on the ground and the body lifted off the floor.
Equipment Required
Reverse Plank Instructions
- Start by sitting 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 into your hands and lift your hips off the ground, coming into a reverse tabletop position.
- Extend your legs out straight and engage your core to lift your hips higher.
- Hold the pose for 30 seconds to 1 minute, breathing deeply.
- To release, lower your hips back down to the ground and come back into a seated position.
Reverse Plank Form & Visual
Reverse Plank Benefits
- Strengthens the core muscles
- Improves posture
- Increases flexibility in the shoulders, chest, and front of the body
- Stretches the muscles in the back of the legs
- Improves balance and stability
- Can help alleviate lower back pain
Reverse Plank Muscles Worked
- Triceps
- Shoulders
- Core
- Glutes
- Hamstrings
Reverse Plank Variations & Alternatives
- Single leg reverse plank
- Reverse plank with leg lift
- Reverse plank with knee tuck
- Reverse plank with hip dip
- Reverse plank with arm reach
