Plank is a good exercise. Although it involves not many movements except with certain variations, it is intense. On its own, plank is a full body workout and one of the poses for improving men’s sexual health. But do you know its variation, the reverse plank is just as good for achieving a strong core?
Plank exercises including the reverse plank are also known as an anti-extension workout. It tightens the glutes and abs to avoid sagging of the lower back. There are those who prefer performing plank over crunches when training the core.
Just like the traditional plank, the reverse plank requires no equipment. Hence, anyone can do this exercise anywhere at any time especially during travel inside the hotel room. Moreover, the reverse plank stimulates certain underutilized muscles in a unique manner.
Similar to other exercises, the reverse plank requires a warm-up exercise.
Reverse Plank Benefits
Aside from achieving a strong core, reverse plank has many other benefits making it a worthwhile exercise.
- Helpful in preventing injuries
- Good for easing and even eliminating back pains
- Because of a strong core, it provides protection to the internal organs and the central nervous system
- Helps in improving posture for better self-confidence
- Improves running due to the strong core1
- Helpful in improving balance
- Strong core improves breathing resulting to relaxation and stress reduction2
- Improves digestive function
- Good for the heart
How To Do A Reverse Plank?
Here’s a common variation of the reverse plank. The steps in performing this exercise are simple especially if you’re already doing some sort of yoga poses. If you’re not and this is your first time, it’s not really as difficult. Perhaps during the first attempts but once you do this more often, you’ll be more flexible.
Sit on the floor with the back straight and legs extended in front.
Lean back your body at a 45-degree angle to the floor.
Put the hands on your side with the palms spread wide while keeping the arms aligned with the shoulders.
Lift the hips and while maintaining the in a straight position. The heels and your hands are supporting the weight. At this time, you should feel the tightening of the glutes and abs.
Hold this position for 15 to 30 seconds while looking towards the ceiling.
Gradually lower or return to the starting position.
Once in the starting position, repeat the process.
Repeat the process up to 15 reps.
Once the 10 to 15 reps are done, follow it up with a traditional plank holding between 30 to 60 seconds.
Variation of the Reverse Plank
Just like the original plank exercise that has many variations, so does the reverse plank. Here’s the common variation of it.
That’s all about the reverse plank. It won’t take a long time to master it. Just keep doing it every day and you don’t have any excuse not to do it even during travel times.
The more often you do it, the quicker you’ll master it. Of course, the sooner you’ll reap the benefits.