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Reverse Plank To Strengthen Your Core And Lower Body

Reverse Plank To Strengthen Your Core And Lower Body

You probably have heard of the mighty plank exercise by now. It is one of the most adaptable and effective bodyweight exercises. Amazingly, there are almost countless variations that can be used to increase the difficulty or target specific muscle groups.

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    Enter the Reverse Plank, a variation that not only strengthens the core and abdominals, but it hits the postural back muscles, glutes, and hamstrings! Regardless of your previous experience or familiarity with planks, it will be beneficial for you to learn and practice the Reverse Plank.

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      How to Perform Reverse Planks

      Ready to start strengthening and chiseling out your core and lower body? Here’s how to get started!

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        FitnessRX has done a great job illustrating the Reverse Plank position and the muscles activated in the images above. Here’s a step-by-step guide for performing this movement:

        1. Start sat down on the floor. Hips flexed, knees and legs extended straight in front of you. Place your palms on the ground and spread your fingers to help support yourself.
        2. Lean back so that your torso forms a 45-degree angle with the floor. Keep your hands behind your hips, almost in line with your shoulders.
        3. Support your body weight with your hands and heels as you lift your hips. Imagine you are trying to push your body up towards the ceiling
        4. Bring up your torso, legs, and thighs until you have created a straight-line plank position.
        5. Squeeze your abdomen and focus on pulling it in as you push upwards.
        6. Hold this position for 15-60 seconds.
        7. Slowly reverse this movement and lower yourself in a controlled motion.
        8. Return to the Reverse Plank position as soon as your buttocks have made contact with the ground.

        Getting the Most Out of the Reverse Plank

        • Focus on holding the straight-line position with excellent form rather than holding it for longer with bad posture.
        • If you notice your hips are starting to give way and drop, relax and take a brief break before hitting the next repetition.
        • Perform 3 repetitions and 3 sets, 3-5 times per week.
        • Increase the duration of each repetition each workout as your strength allows.

        By adopting the Reverse Plank into your workout routine, you can look forward to tightening your hips, glutes, and abdominal area. Remember to focus on gradual progression using duration and frequency. With practice, you’ll be hungry for the next challenging plank variation!

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        Last Updated on February 18, 2019

        8 Best Cardio Workouts for Efficient Weight Loss

        8 Best Cardio Workouts for Efficient Weight Loss

        When people think of cardio, usually a boring treadmill, elliptical machine, or other mundane activity comes to mind. But that doesn’t have to be the case.

        When you’re short on time or easily distracted, there are a variety of fat-burning cardio alternatives that will increase your body’s metabolism, boost weight loss, and keep you interested.

        Here’s a list of different types of cardio workouts:

        • Steady State (Burns less fat, but isn’t as demanding on the body)
        • Interval Training (Burns more fat)
        • HIIT
        • Spinning
        • Stairs
        • Weight Training (Supersets) short rest periods
        • Weight Training (Compound Sets) short rest periods
        • Machine Circuit Training

        And I’m going to talk about each of them in detail:

        1. Steady State

        Steady state cardio involves working at a low to moderate intensity — around 60 to 70 percent of your maximum heart rate, for a sustained period of time. This type of cardio doesn’t burn a huge number of calories, but it does burn a high percentage of fat tissue for fuel, and it isn’t too draining.

        An example of steady state cardio would be a long outdoor walk at a moderate pace. Interval training, on the other hand, is much more intense.

        2. Interval Training

        Similar to HIIT but with exercises that are slightly longer in duration, interval training alternates levels of intensity. For example, if you enjoy running, you would run or sprint for 30 seconds, then bring down your heart rate and walk for two minutes.

        Pick two intensities per interval, usually one at 85 percent of your maximum heart rate and the other at 60 percent, and alternate between them. I find that 85% for 30 seconds and 60% for one minute, not only burns more calories but increases my energy level as well.

        Another example would be jumping rope. Jump rope for two minutes, rest for one minute. Begin again, this time jumping rope for one minute and resting for one minute. On the third and final round, jump rope for 30 seconds and resting for 30 seconds. Repeat five sets of this routine.

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        3. HIIT (High Intensity Interval Training)

        Have a busy schedule? Fifteen minutes a few times a week is all you need. HIIT is an extremely popular workout because it can be done quickly, burn calories in a short amount of time, and can even be done in your home or during a lunch break at work. And the best part – You don’t need any equipment.

        With the use of your body weight, HIIT is typically 20 seconds of high intensity exercise followed by 10 seconds of active rest which means your heart rate remains elevated for the entire 15-minute workout.

        Check out this HIIT routine by Fitness Blender: 15 Minute HIIT Workout

        4. Spinning

        Spinning is a great way to get your heart up and keep it up in a 45-minute spin class. Our thighs and back are our largest muscles so they work the hardest.

        To get the most out of spinning, try to stay out of the saddle throughout an entire spin class. That way, you are forced to hold up your body weight which burns more calories and increases intensity.

        It’s also great for stabilizing and building strong core muscles, versus cycling outdoors, where most of the time you are sitting in the saddle and going for distance (steady-state cardio).

        5. Stairs

        One of my favorite places to get out of the gym for cardio and trim fat from my thighs and butt is the Santa Monica Stairs, near California’s most popular beach. Climbing 170 steps a few times builds the glutes, leans the thighs, strengthens the calves, and builds endurance.

        So, if the gym is not your scene and you love the outdoors, climbing stairs is a great alternative. Find a place with multiple steps, do six or seven rounds, and you’ve easily burned around 600 calories.

        6. Supersets

        A superset is two exercises that work opposing muscle groups, such as biceps and triceps, quadriceps and hamstrings, or different body parts such as the lower and upper body with little to no recovery between sets.

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        The superset may include two to five sets of 8 to 15 repetitions of each exercise or more.[1]

        So, if you love to workout with weight-training but aren’t really feeling cardio, supersets with no more than 30-second rest periods between exercises will keep your heart rate up. Not only will you build muscle, you will burn fat!

        For example, say you are doing a leg workout, five sets of exercises with high reps and low weight is all it takes to turn your weight-training into a cardio workout.

        Here’s one of my leg training workouts:

        i. Dumbbell Step-Ups on a secure bench or box (4×15, each leg)

        ii. Front Squat (4×15)

        iii. Wide Stance Dumbbell Goblet (4×15)

        iv. Leg Extension (4×15)

        v. Leg Curl (4×15)

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          Photo Credit: Shape Magazine

          vi. Front Squat


            Photo Credit: Stack

            vii. Wide Stance Dumbbell Goblet Squat

            viii. Leg Extension

            ix. Leg Curl

              Photo Credit: T Nation

              7. Compound Sets

              Compound exercises are exercises that recruit muscles in the entire body, such as pull-ups, squats, bench press, etc. However, a compound set simply means to “compound” the number of different exercises into a series of sets with little or no recovery between, similar to supersets.

                This may be accomplished by performing four to five exercises for the same muscle group, opposing muscle groups or total body exercises performed in succession such as full body extensions, followed by squat/cleans and complete the compound set of compound exercises with lunges with biceps curls.

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                Compound sets put stress on the body and are great for expending additional calories while strength-training.

                8. Machine Weight Training Circuit

                Like compound exercises, a machine circuit workout targets the entire body, upper body, lower body, or core. The difference is, with the use of machines instead of free weights, muscle strength is increased by by making your muscles work against weight.[2] By limiting rest periods between exercises to 30 seconds, your metabolism will go into over-drive!

                Machines also give you better control over the exercises, which decreases risk of injury.

                Here’s a machine circuit training example: Muscle and Strength Machine Workout

                The Bottom Line

                The above-mentioned workouts should be completed within 30 minutes, unless you’re taking a class which is typically 45 to 60 minutes, giving you time to get on with the rest of your day.

                By keeping your rest periods to a minimum between exercises, your heart rate will stay elevated and you will burn more calories, get lean, and have more energy.

                Don’t be a gym rat, spending unnecessary time doing lengthy workouts that give you minimum results. For efficient weight loss, perform these workouts three times a week and watch the fat melt away while achieving your fitness goals.

                More Resources About Weight Loss

                Featured photo credit: Spencer Dahl via unsplash.com

                Reference

                [1] Mountain Life Fitness: Super sets, compound sets and giant sets
                [2] Better Health Channel: Resistance training – health benefits

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