Summer is finally here and we're all eagerly waiting to soak up some sun on the beach or by the poolside in our brand-new swimsuits. However, shedding those extra kilos post-winter can be challenging. The reverse plank exercise is highly recommended for toning your body, burning fat, and improving posture. Although it's not as famous as the regular plank exercise, it's considered one of the most effective exercises. Here are the benefits of the reverse plank exercise and instructions on how to perform it.
The reverse plank is a great way to tone your glutes and calves. When you do a reverse plank, your body weight is supported by your hands and toes, which forces your glutes and calves to work harder to maintain your balance.
To do a reverse plank, start in a push-up position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Then, raise your hips up so that your body forms a straight line from your shoulders to your heels. Hold this position for as long as you can.
As you get stronger, you can try to hold the reverse plank for longer periods of time. You can also try to do variations of the reverse plank, such as raising one leg at a time or lifting your hips up and down.
The reverse plank is a great way to boost your metabolism. When you do a reverse plank, you are engaging a large number of muscle groups, which helps to burn calories.
A study published in the Journal of Strength and Conditioning Research found that people who did reverse planks for 30 seconds burned an average of 10 calories. This is more than the number of calories burned by doing other exercises, such as sit-ups or push-ups.
If you are looking for a way to boost your metabolism and burn more calories, the reverse plank is a great option.
3. Improves Posture
The reverse plank is a great way to improve your posture. When you do a reverse plank, you are strengthening the muscles in your back and core, which helps to keep your spine in alignment.
Poor posture can lead to a number of problems, including back pain, headaches, and fatigue. The reverse plank can help to correct poor posture and improve your overall health and well-being.
The reverse plank is a great way to reduce back pain. When you do a reverse plank, you are strengthening the muscles in your back and core, which helps to support your spine.
Back pain is a common problem, and it can be caused by a number of factors, including poor posture, injury, and stress. The reverse plank is a great way to strengthen the muscles in your back and core. These muscles are essential for supporting your spine and preventing back pain.
When you do a reverse plank, you are in a position that forces your back and core muscles to work hard to maintain your balance. This helps to strengthen these muscles and improve their ability to support your spine.
The reverse plank is a great way to flatten your stomach. When you do a reverse plank, you are strengthening the muscles in your core, which helps to burn fat and tone your stomach.
A flat stomach is often seen as a sign of good health and fitness. The reverse plank is a great way to achieve a flat stomach and improve your overall health and well-being.
1. To perform this exercise, sit on the ground with your legs extended and lean your body slightly back.
2. Place your palms on the ground below your shoulders and spread your fingers for better support.
3. Use your hands and heels to lift your body, and push your buttocks upward, ensuring that your upper body, pelvis, and legs form a straight line.
4. Contract your abdominal muscles as much as possible to feel the tension in them.
5. Hold the pose for 15–60 seconds, or as long as you can.
6. Return to a seated position slowly and repeat the exercise once more.
If you are struggling to maintain the exercise for a minimum of 15 seconds, you can try performing it with the assistance of your elbows. To do so, position them underneath your shoulder and engage your forearms along with your palms.
H/T: brightside
