Have you tried the reverse plank?
Everyone is aware of the famous plank exercise, but how many have tried this clever alternative? The reverse plank is particularly effective because it addresses many of the deficits we have within the body. Not only does this unique movement improve strength in many of our weak areas, but it also acts as a fantastic injury-prevention tool.
If you want to spice up your core routine and give the body a new challenge, look no further than the reverse plank. No matter how fit you think you are, this alternative will be sure to give you the muscle burn you’re looking for. Don’t let another workout go by without implementing this fresh, ultra-effective movement!
Breaking down the reverse plank.
As with any new exercises, please check in with your health provider if you’re aware of any chronic conditions or injury histories that could complicate your experience. With the reverse plank, this would be especially advised for low back pain patients. Additionally, those with wrist or shoulder injuries should also be cautious moving forward.
The reverse plank does a fantastic job at strengthening areas like the wrist, shoulders, core, lumbar spine, glutes, and hamstrings. For most of us, our posterior chain muscles are far weaker than our anterior musculature (pecs, quads, etc…) so this is a great way to address this imbalance. Due to these weaknesses, you may be surprised at just how fatiguing this exercise is. Consequently, be prepared to start with smaller time intervals and gradually work your way up over time.
Without further ado, let’s dive into some important cues!
Application: 2 x 30s — 1min hold (gradually working your way up)
Cues: Start in a seated position with legs straight and hands resting beside the hips. Next, press up and extend your elbows to elevate your position. While doing so, tighten the glutes and core while attempting to keep a straight-line position with the whole body as seen above. Keep your shoulders relaxed and avoid tensing the traps up towards the neck. Hold for 30s-1min or however long you feel comfortable. As you hold, remember to take deep, long breaths.
Looking for an alternative? You can also perform this exercise on the forearms. This will allow the wrists to relax (great if you have an injury) and will place more load through the posterior musculature of the legs. Do whatever position feels most natural and comfortable for you!
BONUS: Great modifications…
The reverse plank is going under everyone’s radars and it's tragic. This movement is so unbelievably underrated because it addresses many of the weaknesses and deficits within the human body. If you add this simple exercise into your routine, you’ll notice a huge improvement in wrist stability, core endurance, and overall posterior chain strength.
Don’t let another workout go by without giving the reverse plank the respect it deserves!
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