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It's never too late to start preparing for open swimsuit season. And in order for the preparation to go as quickly as possible, it is best to choose one of the most effective exercises, and the result will not be long in coming.
Today we will tell you about the reverse plank exercise, which is not as popular as the regular plank yet, but no less useful.
Technique:
- Sit on the floor. Straighten your legs in front of you. Place your palms on the floor, spread your fingers for maximum support.
- Bend your torso at a 45° angle to the floor. Put your hands behind your buttocks so that they are on the same level with your shoulders.
- Support your body weight with your hands and heels as you lift your buttocks.
- Raise your torso, legs and buttocks until they are in one line, as with a classic plank.
- Tighten your abdominal muscles and pull it in as your torso moves up.
- Hold this position for 15-60 seconds.
- Lower your body slowly.
Effect:
- Tight booty and calves. Compared to a regular (or “straight”) plank, the reverse bar puts much more stress on the gluteal and calf muscles.
- Improving metabolism. While you are in the plank, calories can be expended even more than when doing dynamic exercises. It is noticed that most people practicing this exercise have practically no problems with metabolism.
- Straight spine. The reverse plank improves posture by engaging the muscles that help keep your back straight. This is especially important for those who work in an office.
- Relief from back pain and stiffness. If you do the reverse bar at least 3-4 times a week, you will get rid of pain and clamps in your back. The plank (both reverse and direct) effectively works out all the muscles responsible for this.
- Slim stomach. And not only. When performing the exercise, it is important not to lower the pelvis, not to throw back the head, the back should be as straight as possible. The reverse plank not only strengthens the muscles of the arms, abs and legs, but also stretches the muscles in the shoulder girdle.