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

reverse plank on armsThe Reverse Plank is a tough exercise to master, but well worth the effort. This exercise works your abdominals, glutes, hamstrings  and strengthens the back of your arms.

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!

 

Reverse Plank on elbowsSit 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

Reverse-Plank-With-an-Exercise-BallThis higher intensity version is performed by sitting down on the floor facing the ball, with your legs stretched out straight on top of it.

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.

 

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Armadale Chiropractor

880 High Street
Armadale, VIC 3143
Australia
Phone: (03) 9509 7691
Fax: (03) 9509 2929

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Bulleen Chiropractor

31 Manningham Road
Bulleen, VIC 3105
Australia
Phone: (03) 9858 3777
Fax: (03) 9509 2929

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