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.