Valentin Bosioc
When it comes to training your middle section of the body, there are plenty of workouts and exercises out there. The core needs to be strong in order cu mantain an aesthetic and healhy body.
In this article we will talk about the reverse plank, an exercise that usually get forgotten.
READ: 7 Crunch-Free Core Exercises to Get Ripped Abs
Exercise details
- Target muscle: Gluteus Maximus
- Stabilizers: Erector Spinae, Hamstrings, Rectus Abdominis, Obliques, Posterior Deltoid, Lateral Deltoid
- Mechanics: Isolation
- Force: Push
Beginning position
1-Sit on the floor with your legs together and stretched out before you.
2-Place your hands on the floor behind you.
Execution
1-Raise your hips off the floor until your body is straight.
3-Breathe normally.
4-When completed, lower your hips back to the ground.
Remarks and tips
Your arms ought to be vertical and your body ought to be consummately straight.
Don’t enable your hips to list or your shoulders to hunch.
The bearing in which your fingers point while playing out the high switch plank doesn’t make a difference. You can point them forward, sideways, backward whichever is most agreeable for you.
If your wrists hurt, you can support your body on your elbows, in which case the high invert plank turns into the standard switch plank
Make the high switch plank more troublesome by putting a weight on your stomach area and/or lifting your feet so that your body is flat.
READ: Plank Challenge – 28 Days To A Completely New Body
The high invert plank is an awesome bodyweight exercise for strengthening your center and the key muscles of your back chain, in particular, your erector spinae (spinal erectors), gluteus maximus, and hamstrings. Since there is no development, the muscles are exercised isometrically.
