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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 December 13, 2018

        12 Practical Tips To Stay Fit For Christmas

        12 Practical Tips To Stay Fit For Christmas

        Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

        A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

        1. Eat Before Heading Out

        First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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        2. Select The Treats

        Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

        3. Avoid Skipping Meals

        Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

        4. Drink With Moderation

        It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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        5. Be Active

        You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

        6. Get Out Of The House

        Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

        7. Don’t Skip Your Strength Workouts

        Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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        8. Set Realistic Goals

        You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

        9. Enjoy Yourself

        Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

        10. Drink A Lot Of Water

        This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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        11. Eat Less And More Often

        Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

        12. Prioritize Your Workouts

        Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

        So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

        Happy Holidays everyone!

        Featured photo credit: rawpixel via unsplash.com

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