Tag: plank

HOW TO…

1. Sit on the floor with your legs together and extended.
2. Lean backward a little and position your arms behind you on the floor with your hands toward your body. Keep your core tight and your back straight.
3. Now bend your left leg, and place your left foot next to your right knee.
4. Next, push up your hips until your body is straight (with the exception of your left leg). Make sure to breathe deep and slowly to maximize your oxygen intake.
5. Hold for 2 seconds, and then lower your hips to the floor again.
6. This completes the reverse bent leg pull up.
7. Switch sides by extending your bent, left leg, and pulling up the right leg.

Note: Keep looking upward during the exercise to maintain proper form. This exercise strengthens your core and back muscles. Try to move slowly when you push your hips up, as that maximizes the result of the effort. Ideally, your movements should be synchronized with your breathing!

Progression: Repeat the reverse bent leg pull up on each side 10 times.

Variation: Instead of exchanging the legs, you can do a number of repetitions on one side before switching to the other leg. Be aware that this is more difficult than switching sides every time.

HOW TO…

1. Get into a Reverse Bridge position.
2. Now lift your left leg, straighten it and place your heel on the floor.
3. Next, lift your right leg, straighten it and place your right foot next to your left foot. You are now in a reverse full plank.
4. To complete the exercise, reverse the leg movement. Start with with the right leg, move your foot towards your body, and place it in the original position. Repeat for the left leg.
5. This completes the reverse bridge walk out (and back in).

Note: Keep looking upward during the exercise to maintain proper form.

Progression: Repeat the reverse bridge walk out until you have stepped in and out with each leg 20 times.

Variation: Too hard? Limit the distance you move your feet. Don’t straighten your legs, but move your feet forward a limited distance.

HOW TO…

1. Get into a Reverse Bridge position.
2. Now lift your left leg and move it inward.
3. Next, lift your right leg and move it inward until your feet meet in the middle.
4. To complete the reverse bridge walk, lift and move your left leg outward again.
5. Do the same for the right leg.
6. This completes one “walk”.

Note: Make sure to not move your feet outward too far. I recommend you use a yoga mat to help place your feet in the middle and just outside the mat. The exercise is about lifting and moving the legs. Moving your feet further apart does not benefit the exercise.

Progression: Repeat the reverse bridge walk until you have stepped in and out with each leg 20 times.

Variation: Too hard? Limit the distance you move your feet. Only move from the starting position to the middle, and back.

HOW TO…

1. Get into a Full Reverse Plank position.
2. Make sure you tighten your core and keep your body straight.
3. Next, lift your left leg and place the foot over the other leg.
4. Move the left foot higher until your legs make the figure four (4).
5. Hold the position for a few seconds, and then move your left leg back to the starting position.
6. Repeat with the other leg.

Note: Try to keep your knee low, so your leg is horizontal. This makes it easier to balance as your weight remains equally distributed on both arms.

Progression: Repeat the reverse leg cross exercise 10 times on each side.

HOW TO…

1. Get into a Full Reverse Plank position.
2. Now lift your left knee, like you would in a high knee exercise.
3. Next, extend your left leg to straighten it out.
4. Hold for a few seconds before lowering your left leg back to the floor.
5. Repeat with the other leg.

Note: As with all reverse planking, try to keep proper form. Look upward while doing the exercise and try to prevent your hips from sagging. This will ensure you get the maximum result from the reverse tuck & extend exercise.

Progression: Repeat the reverse tuck & extend exercise 20 times on each side.

Variation: Too hard? Get stronger by using the Reverse Leg Lift exercise first.

HOW TO…

1. Get into the Reverse Bridge position.
2. Now lift your left leg, while keeping it bent. Raise it until your upper left leg is pointing upwards, and your lower left leg is horizontal.
3. Hold for a few seconds. Make sure your body stays horizontal as much as possible, without dropping the hips.
4. Lower the extended leg back onto the floor.
5. Repeat for the other side.

Progression: Hold the reverse bent leg lift on each side for 10 seconds. Repeat 10 times on each side.

Variation: Too hard? Limit the lift of your leg. Try increasing the leg lift a bit every time to reach the described position (see image).

HOW TO…

1. Get into a Full Reverse Plank position.
2. Lift your left leg while keeping it straight. Lift it to about a 30-degree angle with your other leg.
3. Hold for 3 seconds.
4. Lower the left leg back to the floor.
5. 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.

HOW TO…

1. Sit down on the floor with your legs extended.
2. 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.
3. Next, push up your hips upwards until your body is straight.
4. While in the full reverse plank position, make sure to look up and not towards your feet.
5. 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.

HOW TO…

1. Get into a Reverse Bridge position.
2. Now lift your left leg and extend it.
   If your hips sag a bit while doing this, that is okay.
3. Hold your left leg extended for a few seconds.
4. Next, bend and lower your left leg and place it back on the floor.
5. 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.

HOW TO…

1. Lie down on the floor on your back.
2. Now sit up slightly, and place your hands behind you. Your hands should be facing your feet.
3. Next, bend your knees one by one, and place your feet closer to your hips. You make a triangle with your legs.
4. Then lift your hips, leaving only your hands and feet on the floor to perform the reverse bridge.
5. Keep the angle of your body with your arms and lower legs as close to 90 degrees as possible.
6. 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.