Grands are one of the best exercises to create deep core strength, but do you know that you can do planks in reverse?
Reverse Plancks targets behind your body (also known as a series behind you), working muscles such as youramstrings, glutes, lats and deltoids. Your main muscles like rectus abedominis will also have to kick, which will make the reverse planned exercise a true full body.
I am slowly returning to exercise after having a child, and most of my current routine have focused on reconstruction of my core. I have made my own proper part of the planks in the past, but the reverse plank seemed to be as if it could be an even more effective step in view of my current goals. So, I decided to roll out my roll Yoga mat And try reverse planks one minute every day for a week.
How to do a reverse plank
Reverse planks do not require any equipment, but it is recommended to use yoga mats for support.
- Sit upright with your feet extended in front of you.
- Place your hands on the ground behind your hips, pointing to your feet with your fingers.
- Squeeze your glutes, roll your shoulders back, and remove your hips from the ground.
- Place your body in a diagonal line – do not allow the hips to sink towards the floor.
- Hold for the desired period.
If you are new to work out or have never tried reverse planned before, then try a meeting with a certified individual trainer to ensure the correct form.
I did a minute of reverse planks every day for a week – what happened here
Of course, I was slightly scared of my early target of one minute reverse planks. I experienced here as the progress of the week.
I had to reduce my time
Trying to start with a smooth minute of reverse planks with a full, uninterrupted minute was much higher than my postpartum body. This is one of the biggest challenges in returning to my workouts: realizing that I could not just pick up where I left.
I reduced my initial target to a four set of 15 seconds below a full minute, with some comfort in the middle of each attempt. Even these small gaps were difficult for me at first, but I was able to rebuild my strength to some extent. By the last day of the week, I worked for two sets of 30-second reverse planks.
Even if you are an experienced athlete, start with 15–30 seconds reverse planks until you are completely comfortable with the form.
My hamstring was the most tired
After the first two days of reverse planks, my hamstrings were killing me. Ever since I first started to dedelftate Barbell a decade ago, he was not around that neck.
It was a mention that my glutes were still really weaker than pregnancy and delivery. I was working on some basic bridges and hip hinges, but clearly, those tricks did not withdraw the muscles to its former strength level. Now that I was trying to reverse planks, my hamstring had to support the full weight of my body, which was without much help from my glutes.
I decided to add some more representatives of Glut Bridge during my lower body days to see if I can make for a deficit. It seemed to help a little – by the end of the week, my glutes felt very actively engaged when catching the reverse plank.
My neck was sore
I have done reverse planks in the past, but not with any kind of stability. I remembered an issue that I always did with this practice – my neck ends after trying this week.
First of all, I tried to keep my head diagonally aligned with my shoulders, hips and heels, but this caused a ton tension in front of my neck. Then I tried to flex my neck, but it also pressed my neck and shoulders. I really had to focus on staying comfortable and working for my main muscles.
I was hanged by the end of the week, but even seven days, my neck was still a bit sour. This was another indication that I have too much glute and core reconstruction.
I used to feel strong by the end of the week
On the plus side, up to day seven, I could definitely see benefits from a week’s reverse planks. It was easy to climb the stairs, my posture improved, and my abs felt as if they were “awake.”
Seeing the benefits of these full-body, I decided to keep reverse planks in my workout routine, especially for some time. They are a very efficient way to work for many important muscle groups at a time. I have a two -month -old baby to take care, so keeping my workouts quick and efficient is paramount.
Benefits of an inverted plank
The reverse plank is a great way to strengthen the entire back range. This exercise requires effort from your gluts, hamstrings, eractor spina (lower back), hip kidnappers, hip flexors, rectus abedominis, transverse abedominis, lat and rear deltoids. If you are less on time, a quick round of reverse planks will serve as many different exercises.
