1. Sit on the floor, keeping your legs stretched out in front of you. Put your hands on the floor, with your palms down and spread your fingers for maximum support.
2. Bend forward, about 45 degrees to the floor. Place your hands behind your buttocks so that your arms make a straight line from your shoulders down.
3. Hold your weight with your hands and heels while pushing your buttocks up.
4. Lift your torso, legs, and buttocks until they form a straight line, just like a regular plank.
5. Engage your abdominal muscles, keeping your stomach pulled in while your torso is moving up.
6. Hold this position for 15 to 60 seconds then slowly lower yourself on the floor.
Effects:
- This pose strengthens your buttocks and calves.
- It also improves metabolism. In fact, it has been noticed that people practicing this plank have no problems with metabolism.
- It improves posture of the spine, as the muscles you use keep your back straight.
- It relieves both pain and cramps in the back.
- Furthermore, by doing reverse plank at least three to four times a week will help reduce backaches.
- Reverse planks also promise flat abs.
- While doing the pose, keep your pelvis lifted and do not throw your head back.
- Furthermore, the reverse plank strengthens your arms, abs, and legs and also stretches your shoulder muscles.
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