Reverse Plank Exercise

How to Do the Reverse Plank Exercise

Reverse Plank
Reverse Plank. photo (c) E. Quinn

The reverse plank exercise is an often-overlooked exercise for the core. It targets the posterior muscles (those along the back side of the body), but when done properly, it also engages the abdominal muscles. Although this exercise is most commonly seen in yoga classes, it's a nice addition to any basic core workout routine.

The reverse plank exercise isolates and strengthens the gluteus (butt) muscles and hamstrings.

Done correctly, it engages both the abs and the lower back muscles. The reverse plank exercise can also be used as a rehab exercise to improve core and spinal stabilization.

How to Do the Reverse Plank Exercise

  • Sit on the floor with your legs extended in front of you.
  • Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips.
  • Press into your palms, and lift your hips and torso toward the ceiling.
  • Look up to the ceiling, point your toes, and keep your arms and legs straight.
  • Keep your entire body strong, and form a straight line from your head to your heels.
  • Squeeze your core and try to pull your belly button back toward your spine.
  • If your hips sag or drop, lower yourself back to the floor.
  • The goal is to maintain a straight line and hold for 20 to 30 seconds. You may need to begin by holding the position for only a few seconds as you build your strength. It's better to hold the correct position for a shorter time than to go longer in an incorrect position.

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