Reverse Plank
Challenger
1 x
 1 x
 1 x
20 s 20 s 20 s
Instructions

  1. Starting Position:

    • Sit on the floor with your legs extended straight out in front of you.
    • Place your hands on the floor just behind your hips, with your fingers pointing toward your feet. Your hands should be shoulder-width apart.

  2. Setting Your Body:

    • Press through your palms and lift your hips off the ground.
    • Your body should form a straight line from your head to your heels. Engage your core muscles to maintain this alignment.

  3. Foot Placement:

    • Flex your feet, pointing your toes toward the ceiling.

  4. Hips and Chest:

    • Lift your hips as high as you can while keeping your chest open and your shoulders down and back. Your body should resemble an inverted "V" shape.

  5. Hold and Breathe:

    • Hold the reverse plank position for the desired duration. Beginners may start with 10-20 seconds and progress from there.

  6. Lowering Down:

    • To return to the starting position, lower your hips back to the ground while keeping your core engaged.

Body Parts
Shoulder

  1. Engage Your Core: Your core muscles play a vital role in maintaining stability during the reverse plank. Keep them engaged throughout the exercise.

  2. Hand Placement: Your hands should be directly under your shoulders, and your fingers should be pointing toward your feet. This hand placement provides optimal support.

  3. Shoulder Position: Keep your shoulders down and away from your ears to avoid unnecessary tension in your neck and shoulders.

  4. Hip Height: Lift your hips as high as you can comfortably without arching your lower back. Focus on creating a straight line from your head to your heels.

  5. Breathing: Breathe rhythmically and steadily while holding the reverse plank position. Inhale through your nose and exhale through your mouth.

  6. Flex Your Feet: Point your toes toward the ceiling and flex your feet for better control and balance.

  7. Progression: As you become more proficient, you can increase the duration of the hold or make the exercise more challenging by lifting one leg at a time or adding leg lifts.