Pushups, crunches and the classic plank are already part of your standard repertoire? Then it is time for the next stage: the reverse plank conquers the fitness world! Instead of relying on the forearms and staring on the floor, you look up at the reverse plan and lift your body off the ground. Why is this exercise so good? She activates many muscle groups and brings a breath of fresh air to your training.
Advantages of the daily reverse plank
The daily reverse plank has many positive effects on your body and your fitness. Above all, the rear chain of your body – this includes shoulder blades, triceps and gluts muscles – is strengthened by this exercise. Markus Bremen, personal trainer and graduate sports scientist, told “Fitbook“:” The reverse bank promotes upright posture and strengthens the muscles in the upper back and buttocks. “
Especially for people who are sitting a lot or suffering from back pain and posture problems, the reverse plank can work wonders. It helps to correct posture errors and relieve the back muscles. Another plus: The exercise also trains the front of the body, in particular the abdominal muscles, and leads to improved body stability.
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Step-by-step instructions for reverse plank
- Sit on a surface on the floor with his legs outstretched. Place your hands slightly behind your upper body.
- Test your upper body and press your arms up until they are stretched.
- Hip hip and sternum so that your body forms a straight line – also head and neck.
- Keep this voltage up to 30 seconds and then slowly lower yourself.
Repeat this three times.
To make the reverse plank even more difficult, you can raise your legs one after the other. To make the exercise easier, you can carry them out on the forearms instead of with stretched arms.
Two common mistakes on reverse planks
With reverse plank there are two typical posture errors that you should avoid avoiding the effectiveness of the exercise and avoiding pain:
- The hip posture: Your body should always form a straight line. If you press the hip too far up or let it sink in between, a hollow cross can arise because the back muscles can no longer work properly. The result is pain in the lower back.
- Head keeping: The head should also be kept straight, as a direct extension of the spine. Otherwise there may be tension in the neck and along the spine.
Especially at the beginning, take enough time to practice the right attitude. The best way to get help can be helped by another person who can check your shape and correct you if necessary.
Conclusion: Reverse Plank – a wage value addition
The reverse plank is a valuable addition to every training session and has many advantages. It strengthens the rear fuselage chain, improves posture and at the same time trains the front part of the body. Daily training can correct posture damage and relieve back pain. Pay attention to a correct execution and avoid typical posture errors to get the best out of this exercise. Start now and take your training to the next stage!
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