When choosing an abdominal exercise, you really can’t go wrong with planks. They are a functional movement that train the abs in a way that supports the spine for day-to-day activities.
Don’t be afraid to experiment with several variations that will have you well on your way to flat abs in no time! We suggest you hold your plank until you break proper form, aiming for a one-minute hold.
The Reverse Plank – Correct Technique
It is a great all-over backside toner and is a challenging pose, and for the first couple of weeks, you might feel like you are trying to lift lead!
Sit with palms on ground, below shoulders. Squeezing butt and thighs. Push up into a reverse plank (on either elbows or straight arms). Hold for 30 seconds and work up to 1-3 minutes. Keep your body in straight line- don’t let hips raise or lower. Be sure not to hold breath.
Reverse Plank with Leg Raise
Reverse Plank with Exercise Ball
Place your hands behind you on the ground, fingers facing the exercise ball, so that you’re leaning back slightly. Push your calves against the ball and inhale. With your body in a V shape and your toes pointing up into the air you should now be in a neutral position.
Exhale and lift up your hips so that your body is parallel to the floor in a tabletop position. Your knees, hips, and torso should all be aligned, and you should be supporting yourself via your arms and your legs on the exercise ball. Additionally, your head should be raised and your abs contracted.