Wednesday, March 14, 2012

Exercise of the Day: Reverse Plank

My clients have come to know the reverse plank very well by now. It is a fantastic core exercise that also engages your back, hamstrings, calves, and biceps.

0502_rev_plank_leg

1-Lay on the ground facing upwards.
2-Bend your elbows, placing your hands near your shoulders, your fingers pointing towards your feet.
3-Push up through your hands, raising yourself into the reverse plank position. Your wrists, elbows, and shoulders should be in one line.
4-Keep your entire core engaged, especially your glutes and hamstrings. You want to be a straight line from head to toe. Always remember that your shoulders are to be away from your ears and actively moving into your back and your chest is up. This will help reduce strain on your neck.

You can stay in this position for 30 seconds to 1 minute and repeat four more times for a total of five reps.

If you want to take it further:

5-From the reverse plank position, raise your right leg, toes pointed.
6-Hold your right leg perpendicular to your torso for about two counts.
7-Slowly lower your right leg back to the ground, resisting through your hamstrings and glutes, and the repeat the action with your left leg.
8-Alternate lifting your left and right leg for 30 seconds to 1 minute. Rest for about 30 seconds, then repeat the exercise four more times for a total of five reps.

Enjoy!

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