Tag: reverse

HOW TO…

1. Sit down on the floor with your legs extended.
2. Bend one leg and place your foot near the knee position of your other leg.
3. Now place your hands behind you. Your hands should be facing toward your feet.
4. Next, push up your hips upwards until your body is straight. Both legs remain on the floor at this time.
5. While in the full reverse plank position, make sure to look up and not towards your feet.
6. Now lift your extended leg until about a 30-degree angle with the other upper leg.
7. Hold for a few seconds.
8. Lower the extended leg back to the floor.
9. Repeat for the other side.

Note: This exercise looks a lot like the Reverse Bent Leg Lift. The main variation here is the extension of the lifted leg. That makes the exercise more difficult than having the leg bent.

Progression: Hold the bent leg lift for each leg for up to 10 seconds on each side, alternating sides without lowering your hips.

Variation: Too hard? Limit the lift of your leg. Try increasing it a bit every time to reach the 30-degree angle.

HOW TO…

1. Get into the Reverse Full Plank position, but let your hands point outward rather than forward to your hips (this will give you more stability during the exercise).
2. Slowly lower your hips to the floor without your buttocks actually touching the ground.
3. When you are almost touching the ground, slowly move you hips back up until your body is straight again.

Note: The reverse hip dip is primarily about training the core muscles. But it is okay to bend your arms while doing the hip dip. That will also train your upper arm muscles. As with all exercises, focus on your breathing while moving up and down.

Goal: Aim to achieve 20 reverse hip dips in one sequence without resting.

Variation: If the exercise is too difficult, begin with lowering your buttocks all the way down to the floor. This will allow you to rest for e few seconds before moving up again.

HOW TO…

1. Get into the Reverse Bridge position.
2. Slowly lift your left leg and while raising the leg, straighten it.
3. Lift your extended left leg until it is at about a 30-degree angle with your upper right leg.
4. Hold for 2 seconds, and then lower your left leg again. While lowering the leg, bend it again, so you can position your left foot next to your right foot.
5. This completes the reverse extend & lift on one side.
6. Repeat for the other leg.

Note: Try to keep your core straight while doing the leg movement. The effort of the leg lift can result in your pelvis dropping.

Variation: If the exercise is too difficult, limit the leg lift to a horizontal position. This will reduce the effort from your core and upper leg muscles.

This is another walk-out exercise while doing a reverse plank. In this case, the walk-out is sideways rather than length-wise.

HOW TO…

1. Get into a Reverse Bridge position.
2. Start with your left leg, lift the leg and move it outward. Place it on the floor at about a foot from its original position.
3. Now lift the right leg and move it outward in the other direction. Place it on the floor about a foot from its original position.
4. Next, left your left leg again and move it back to its original position.
5. To complete the reverse walk out, left your right leg and move it back to its original position.

Note: Keep looking upward during the exercise to maintain proper form. Try to move slowly when lifting and moving your legs. For easy positioning of the legs, it is best to use a yoga mat, so you can place your feet just outside, or on the edge of the mat.

Progression: Repeat the reverse walk out 10 times on each side.

Variation: Instead of moving the legs to the most outward position in one move, you can do it in two moves. Making smaller ‘steps’ while walking out will make it a bit easier to keep your balance. But it will not require less effort, as you left the legs more often!

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.