Lift your left leg while keeping it straight. Lift it to about a 30-degree angle with your other leg.
Hold for 3 seconds.
Lower the left leg back to the floor.
Repeat for the other leg (do not sit down in between).
Note: Make sure to not lift your legs too high. Going beyond the 30-degree angle will not exercise your core any further. In addition, the higher leg position shifts the weight to above your hips, increasing the risk that your hips will sag.
Progression: Hold the reverse leg lift position for up to 10 seconds on each side. Repeat both sides 10 times.
Variation: Too hard? Limit the lift of your leg. Just left the leg from the ground to start. Increase the lift as you get stronger. You can also sit down in between repetitions if need be.
Now place your hands behind you. Your hands should be facing away from your feet. This is important as it helps to counter the force from your feet and body once you lift your hips.
Next, push up your hips upwards until your body is straight.
While in the full reverse plank position, make sure to look up and not towards your feet.
Hold for a few seconds before lowering your hips back to the floor.
Note: Although it might not seem like it, the full reverse plank is actually easier than the low reverse plank.
Progression: Hold the full reverse plank position as long as you can without suffering proper form (your hips dropping).
Variation: Too hard? Limit the lift of your hips. Try increasing it a bit every time to reach the horizontal position of your upper body.
Being fit includes being healthy. So, as part of efforts to get exercise and eat healthily, it is also a good idea to avoid unhealthy food. Sugar is one of those unhealthy foods. It is linked to things like obesitas and diabetes, to name a few. But in some cases, a little sweetness is required, and it is better to use a natural sweetener rather than artificial sweeteners.
There are multiple alternatives to refined sugar. Think of stevia, dates, natural sugar alcohols, allulose (natural sugar in fruits), but also: honey.
Honey has been studied a lot over the years, and clinical research has shown a lot of useful health benefits, including anti-inflammatory, antimicrobial, and antioxidant properties.
There are hundreds of different types of honey. Although all honey is made by bees and originates from flowers, the type of bee, type of flower, and the location of the plant can make a lot of difference.
Recently I learned more about a specific type of honey, which I would like to share here.
Manuka Honey
Manuka honey is a type of honey that originates in Australia and New Zealand. It is made by bees that visit the tea tree bush.
Although honey is often used for wound (and burn) treatment, the antibacterial quality helps the body protects against bacteria. So consumption is a good idea as well.
The thing about Manuka honey is that it has an extra antibacterial component called methylglyoxal (MGO). The stronger the concentration of MGO, the stronger the antibacterial effect.
The rating of the MGO component in Manuka honey is expressed in Unique Manuka Factor (UMF). You guessed it, get a version with a high UMF for maximum benefits!
One of the reasons I like it is that, unlike regular antibiotics, Manuka honey, as a natural product, does not seem to lead to resistant bacteria. For me, the trigger to try the honey was to fight some persistent inflammation in a joint of a family member. Together with eating other highly anti-inflammatory foods, a teaspoon of this honey with breakfast, and the inflammation seems to have subsided greatly.
As with any health and food aspects, please consider your personal situation. The amount to be consumed can vary depending on your height and weight, as well as your personal situation. Too much honey is still a lot of calories… And rather than eating a teaspoon full, consider drizzling the honey over a salad or include it in your favorite yogurt recipe!
Even though it originates in Australia and New Zealand, luckily you can order it online in most places. The disadvantage of the special qualities and limited origins is that Manuka honey is a bit more costly than regular honey.
If you are looking for more replacements in your diet, check out the article on food swaps.
Better than Fake Sugars?
Your first reaction to using honey instead of sugar might be “it is still sugar and calories”. And that is true, of course. So why not use artifical sugars, or fake sugars instead?
There are plenty of options, equal, splenda, sweet ‘n low, and truvia, for example. These are all created in a lab from chemicals. And since they have no calories and sugar, they have been the go to solution for people that need to watch their weight or blood sugar levels.
Although fake sugars can be a good alternative, there is also controversy over their use. The studies on these fake sugars have been on aniumals, but they show that eating fake sugars can actually lead to overeating and weigth gain.
The body associates sweetness with a certain amount of calories. If no calories are present when consuming sweet flavors, there is confusion. This can then lead to overeating to compensate for the missing calories. Especially when these fake sugars are included in processed food, you want to be aware, since they can trick you to eat more of it.
Now lift your left leg and extend it. If your hips sag a bit while doing this, that is okay.
Hold your left leg extended for a few seconds.
Next, bend and lower your left leg and place it back on the floor.
Repeat with the other leg.
Note: At the start, you will feel your arms and shoulders most. Make sure to build this exercise up slowly. Your core should already be up to the task from all the previous planking days.
Progression: Repeat the reverse leg extension on each side 10 times. Hold each extension for 3 seconds, and pause between each switch for no more than 3 seconds.
Now sit up slightly, and place your hands behind you. Your hands should be facing your feet.
Next, bend your knees one by one, and place your feet closer to your hips. You make a triangle with your legs.
Then lift your hips, leaving only your hands and feet on the floor to perform the reverse bridge.
Keep the angle of your body with your arms and lower legs as close to 90 degrees as possible.
Hold for a few seconds before lowering your hips back to the floor.
Note: Although you can do this without a yoga mat, I do recommend using it to prevent your hands from slipping. If you do not use a mat, at least make sure to wear proper fitness shoes to prevent your feet from slipping.
Progression: Hold the position as long as you can without suffering proper form (your hips dropping).
Variation: Too hard? Limit the lift of your hips. Try increasing it a bit every time to reach the horizontal position of your upper body.
Reverse planking is a variation to the regular planking that exercises your core in a different way. You still use your abdomen muscles and back muscles, but your arms, shoulders, and legs are trained differently.
Make sure to warm up properly and focuse on your breathing during these plank variations.
HOW TO…
Lie down on the floor on your back.
Now push yourself on your elbows with your hips still on the floor.
Make sure to look upwards and not forward towards your feet.
Next, push your hips up from the floor. Your body will only rest on your lower arm and your heels.
Keep your elbows as close to your body as possible.
Hold for a few seconds.
Lower your hips back onto the floor.
Note: It is best to do this exercise on a yoga mat. The mat will protect your elbows from bruising. It will also help prevent your elbows from sliding outwards while doing the reverse plank.
Progression: Once in this position, hold it as long as you can without suffering proper form. Build it up slowly, using resting intervals to increase your stamina.
Goal: Work your way up to holding this position for 30 seconds.
Move your left foot forward while staying in the high plank position. Put the foot of your left leg forward on the ground as far as you can (the goal is next to your hands).
Try to keep your right leg and back as straight as possible.
Next, move your left foot back to the starting position (the High Plank).
Switch sides.
Progression: Perform the Lunge & Plank exercise 10 times on each side, alternating sides.
Variation: Too hard? Limit the forward movement of your foot.
Challenge: Start in High Plank position. Lunge & Plank (one side). Back to High Plank position. Perform a Push-Up. Lunge & Plank (the other side). This is one set. Repeat 5x.
Position yourself into a Side Plank position with your arm straight alongside your body.
Move your lower leg upward, keeping the leg straight, and at the same time move the hand of your upper arm towards your foot.
Hold for about 3 secs and then return to Side Plank position.
Switch sides.
Progression: Perform the Side Star Toe Tap 10 times on one side, holding the pose for 3 seconds. Then switch and do the same on the other side.
Variation: Too hard? Pause between each repetition by lowering your hip to the floor.
Challenge: Start in Side Plank position. Side Star Toe Tap (one side). Hold for 3 seconds. Back to Side Plank position. Repeat 3x. Switch sides, and do 3 repetitions on the other side. This is one set. Repeat 3x.
