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How To Do A Reverse Plank With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_REVERSE_PLANK.jpg" } }, "headline":"How To Do A Reverse Plank With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-12", "description":"Learn How To Do A Reverse Plank With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_REVERSE_PLANK.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>If you’ve ever tried to get six pack abs or reduce fat in your core, you’re probably familiar with planking. Planks are a challenging exercise that test your strength and stamina. What many people don’t realize is that there are many unique variations on the plank that target different muscle groups. Here we’re going to teach you a variation that hits the core, but shifts the focus to the backside of your body to improve posture: the reverse plank.</p> <p>To perform this move, sit on the ground with your legs stretched in front of you. Place your hands on the floor pointing away from your body. Squeeze the glutes to lift your hips off the floor until your body is in a straight line from head to toe. Hold for a second, then drop back to the floor and repeat until you’ve finished a set. The reverse plank is especially effective at increasing strength along the backside of your body as it improves range of motion in your shoulders.</p> <p>Beginners should start with table tops. Sit on the floor with your legs extended in front of you. Put your hands on either side of your hips with palms flat on the floor and fingers pointed behind you. Squeeze your glutes and dig your heels into the floor to lift your hips as high as you can comfortably. Slowly bring your hips back to the floor then begin the next repetition. Besides working your arms, legs, core, and back, table tops are an excellent choice for people looking to improve their posture.</p> <p>Master the table top and you’ll be ready for the alternating one-leg table top. Do everything as you did for the table top, but this time use only your right leg to press your hips up. As you lift yourself, extend your left leg out fully. Drop back down to the floor then switch, pressing up with the left leg while extending the right. This move works each of your legs individually to build strength and encourage muscle symmetry.</p> <p>Now, let’s learn how to do the perfect reverse plank.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Sit on the floor with your legs extended in front of you. Place your hands on the floor—about a foot behind you—with palms face down and your fingers pointed away from your body.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/reverse-plank-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/reverse-plank-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/reverse-plank-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/reverse-plank-LR-1.jpg" class="img-fluid" alt="reverse-plank-1"> </picture> <li>Squeeze your glutes and dig your heels into the ground to lift your hips up. Bring them as high as you can then hold for one second.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/reverse-plank-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/reverse-plank-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/reverse-plank-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/reverse-plank-LR-2.jpg" class="img-fluid" alt="reverse-plank-2"> </picture> <li>Slowly drop your hips back to the floor. </li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/reverse-plank-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/reverse-plank-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/reverse-plank-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/reverse-plank-LR-3.jpg" class="img-fluid" alt="reverse-plank-3"> </picture> <li>Repeat until you’ve completed a set.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>As you do the lift, press your arms back toward the wall behind you. Don’t let your arms slump, but instead pull the shoulder blades back to extend the shoulders and keep them active.</li> <li>Focus on squeezing the glutes and the core throughout the lift to keep your body in a straight line from head to toe. This ensures you hit the right muscles while keeping your back safe.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/reverse-plank-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/reverse-plank-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/reverse-plank-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/reverse-plank-LR-4.jpg" class="img-fluid" alt="reverse-plank-4"> </picture> <li>Inhale as you lift off the ground and exhale as you bring yourself back to the floor.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The aim for this move is not speed, but rather control and good form. Take it slow and really contract your muscles throughout the lift. Not only will this keep your back and body safe, but it will also ensure that you’re getting the maximum benefit out of this amazing move.</p> <p>Planks are tough no matter how seasoned you are, so make sure to start with the exercise that best suits your fitness level. Again, we suggest that beginners start with table tops. A simple yet effective move, the table top will help you start building the core, back, and glute strength you’ll need for more challenging versions. When you’ve perfected your table top, shift to the alternating one-leg table top. This move pushes you to improve your balance, plus it encourages even gains in your dominant and non-dominant legs.</p> <p>Now that you’ve got all the cues you need to do the perfect reverse plank, why not try it for yourself? Add the reverse plank to your back and core rotation or try doing a few repetitions first thing when you wake up in the morning.</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-alternating-one-leg-table-top/">Alternating One Leg Table Tops</a>.</p> </section> </article>

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