Reverse Plank: Benefits for the Body and Technique

Today, almost everyone knows about the plank exercise. This is one of the most adaptable and effective bodyweight exercises that helps to strengthen the core muscles and tone the muscles of the whole body. There are many plank variations that allow you to increase the difficulty of a given exercise or to work more intensively with certain muscle groups. These include the reverse bar, which, although less popular than the classic version of this exercise, has a number of advantages, which estet-portal.com will talk about in this article.

Reverse Plank: Exercise Technique

To complete this exercise, you need:

1. Sit on the floor with your legs straight in front of you. Place your palms on the floor, spread your fingers for support.
2. Tilt the torso back at an angle of 45^о to the floor. Put your hands behind the buttocks so that they are almost in line with the shoulders.
3. Support your own body weight with your hands and heels while lifting your buttocks. Imagine that you are trying to push your body towards the ceiling.
4. Raise the torso, legs and buttocks until they are located in one line, as in the classic plank
5. Tighten your abdominal muscles and pull it in as you lift your torso up.
6. Hold in this position for 15-60 seconds.
7. Slowly descend.
8. Return to the reverse plank position as soon as the buttocks touch the floor.

How to get the most out of the reverse plank exercise

To ensure the maximum benefit of the back bar, you must follow simple rules:

• concentrate on keeping your body in the correct position, not on how long you stay in the pose;
• if you notice your hips starting to drop, relax and rest before the next rep;
• do 3 sets of 3 reps each 3-5 times per week;
• as your endurance increases, increase the length of each rep.

The main thing in the implementation of the reverse plank – not the amount of time spent in the indicated position, but its correctness.

The benefits of the back plank and what muscles work when doing it

Regularly performing the reverse plank exercise, you will be able to experience all its benefits:

1. Tight belly

One of the main benefits of doing the back plank daily is to tone and strengthen your abdominal muscles. It can also reduce fat deposits in the upper and lower abdomen, as well as prepare the body for other ab exercises and yoga poses that require strong core muscles.  

2. Relief from back pain

Reverse plank helps to stretch all the muscles of the back, which allows you to get rid of pain in this area. Strengthening the back muscles reduces the risk of injury or pain.

3. Increased flexibility

Another benefit of the reverse plank is to increase upper body flexibility and to train the muscles in the arms and shoulders. Also, during this exercise, the muscles of the back of the thigh, as well as the feet, work.

4. Posture improvement

People who do the reverse plank 3-4 days a week also have the opportunity to improve their posture by strengthening their core muscles. Moreover, the reverse plank not only strengthens the back, but also improves blood flow in this area, which contributes to improved muscle function.

The reverse plank will relieve back pain, help increase flexibility, tighten the stomach and improve posture.

Thus, the reverse bar allows you to reinforce:

• muscles of the buttocks;
• abdominal muscles;
• muscles of the thighs;
• back muscles;
• arm muscles.

Thus, the reverse plank – Another great static exercise that will help prepare the body for further training, improve posture and increase endurance. Incorporate this exercise into your training plan today to experience all the benefits of the reverse plank.