Tag: reverse

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.

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…

1. Lie down on the floor on your back.
2. Now push yourself on your elbows with your hips still on the floor.
3. Make sure to look upwards and not forward towards your feet.
4. Next, push your hips up from the floor. Your body will only rest on your lower arm and your heels.
5. Keep your elbows as close to your body as possible.
6. Hold for a few seconds.
7. 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.