Advertising
Advertising

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.

Advertising

REVERSE-PLANKS-ifs2

    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.

    Advertising

    REVERSE-PLANKS-i2

      How to Perform Reverse Planks

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

      Advertising

      REVERSE-PLANKS-is1

        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!

        Advertising

        More by this author

        How to Make Learning Fun for Adults 3 Home Exercises To Fix Your Rounded Shoulders In One Month When You Drink Water On An Empty Stomach After Waking Up, These 8 Amazing Things Will Happen 20 Rules to Live by for Those Who Want to Lose 10 Pounds in 3 Weeks 7 Reasons You Should Thank The Second Language You Learned

        Trending in Exercise

        1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

        Read Next

        Advertising
        Advertising
        Advertising

        Last Updated on October 15, 2020

        10 Lower Body Workouts Anyone Can Try at Home

        10 Lower Body Workouts Anyone Can Try at Home

        Are you having a hard time going to the gym for strength and conditioning? Do you want to work on your lower body strength but aren’t sure where to start? In this article, we’ll be breaking down 10 lower body workouts anyone can try at home. No gear is needed for these workouts, just some space and a bottle of water waiting nearby.

        What Do Lower Body Workouts Target?

        When you tackle a lower body workout, you’ll be focusing mostly on leg workouts that strengthen your thighs and calves

        .

        However, a lower body workout can also be great for strengthening your hips, glutes, and core, as well as stabilizing your knee and ankle joints[1].

        Major muscle groups for lower body workout

          Building lower body strength is key to helping you move through your day without pain and stiffness[2]. It can also help you achieve your other workout goals.

          Do you want to train for a marathon? You’ll definitely need to build up your leg muscles. Do you want to start endurance training? It’s hard to do if your legs and glutes get tired before your heart rate goes up.

          To get started, try a lower body workout from the list below.

          10 Great Lower Body Workouts

          This will give you an overview of some workout combinations that will help you build lower body strength using your own body weight. In the next section, we’ll go deeper and give you an overview of each major exercise.

          1. The Starter Workout

          3 sets of 8-12 reps of:

          • Squat
          • Single Leg Deadlift
          • Glute Bridge

          (30 sec to 2 min rest between each set)

          Advertising

          2. The 7-Minute Workout

          3 rounds of 30 seconds of each exercise:

          • Walking Lunges
          • Quarter Squat
          • Step Up
          • Single Leg Deadlift

          (1 min rest between each round)

          3. The Unilateral Workout

          4 sets of 16 reps of:

          • Reverse Lunges
          • Single Leg Deadlift
          • Skater Squat
          • Single Leg Glute Bridge

          (30 sec to 1 min rest between each set)

          4. The Endurance Workout

          2 sets of 20-50 reps of:

          • Squat
          • Walking Lunge
          • Single Leg Deadlift
          • Glute Bridge

          (1-2 min rest between each set)

          5. The Back-to-Back Lower Body Workout

          5 rounds of 10 to 20 seconds of each exercise:

          • Skater Squat
          • Step Up
          • Single Leg Deadlift
          • Single Leg Glute Bridge
          • Quarter Squat

          (30 min rest between each round)

          6. Strength Lower Body Workout

          5 to 10 sets of 4 reps of:

          • Walking Lunge
          • Single Leg Deadlift
          • Squat

          (30 sec to 2 mins of rest time between sets)

          7. Glute Burner Workout

          4 sets of 10-30 reps of:

          Advertising

          • Walking Lunge
          • Single Leg Deadlift
          • Single Leg Glute Bridge
          • Quarter Squat

          (1 min of rest time between sets)

          8. The Advanced Lower Body Workout

          3 rounds of 20 seconds of:

          • Squat
          • Walking Lunge
          • Skater Squat
          • Reverse Lunge
          • Glute Bridge
          • Single Leg Deadlift

          (2 mins of rest time between sets)

          9. The Quick Lower Body Workout

          2 sets of 10 reps of:

          • Reverse Lunge
          • Step Up
          • Single Leg Deadlift

          10. The 100 Repetition Challenge

          2 sets of 50 reps on each leg of:

          • Walking Lunge
          • Single Leg Deadlift

          (4 mins of rest time between sets)

          Lower Body Workout Exercise Breakdown

          Here’s the breakdown of the lower body exercises[3] that you found in the workouts listed above.

          1. Squat

          Squat
            A squat is a compound movement which uses the major muscle groups of the lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).
            How to Do a Squat

            Place feet hip-width apart or a little wider. Your toes should be pointed slightly out, arms out in front of you. Sit into your heels until your thighs are parallel to the floor. Drive through the heels, return to the starting position, and repeat.

            2. Walking Lunges

            Walking lunge for lower body workout

              A lunge is a complex movement that focuses mostly on thigh and knee strength, but it also gets into the glutes and core.

              Advertising

              The walking lunges are a harder version of a split squat, which is stationary. It then adds the component of stepping and keeping balance, which engages the gluteus medius, as well as allowing a larger range of motion.

              3. Reverse Lunge

              Reverse lunge

                A reverse lunge is very similar to the split squat, but instead, after every rep, you are returning to the starting position and stepping back.

                By reverse stepping, you are allowing for more emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

                4. Quarter Squat

                Quarter squat for lower body workout

                  A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps.

                  5. Skater Squat

                  Skater squat

                    A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion, which fires up both the hamstrings and glutes.

                    6. Step up

                    Step up for lower body workout

                      The step up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing steps up during a lower body workout will not only get the glutes going, but the quadriceps as well.

                      7. Glute Bridge

                      Advertising

                      Glute bridge

                        Glute bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension, which the main movement of the gluteal muscles.

                        8. Single Leg Glute Bridge

                        Single leg glute bridge for lower body workout

                          Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt.

                          9. Single Leg Deadlift

                          Single leg deadlift

                            Single leg deadlifts engage the entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts and engage the core while you’re at it.

                            Before and After Working Out

                            Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up.

                            Even if you’re doing an at-home workout, use dynamic stretching or some light jogging[4] as a warm up before starting the lower body workouts.

                            Try these quad stretches to get started:

                            Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                            Final Thoughts

                            Completing a lower body workout can help you look and feel great, but it can also help you engage more fully with your daily activities and keep you healthier in the long run. Get started with any of the above exercises today.

                            More on Strengthening the Lower Body

                            Featured photo credit: Benjamin Klaver via unsplash.com

                            Reference

                            Read Next