The benefits of reverse plank exercise and how to do it

Just like any other plank, exercise reverse The inverted plank is primarily for your core muscles to be strong. Even though it looks easy, this one movement must be done carefully so as not to hurt your back. Get to know what are the benefits reverse plank and how to do it.

The benefits of exercise reverse plank

Source: Verywell Fit

According to a study from Physical Therapy Rehabilitation Science , reverse Plank is a sport that can train the back muscles effectively.

Research shows after doing reverse plank for 4 weeks, visible differences in back muscle mass and movement in the study subjects.

In general, there are several benefits that can be obtained through movement reverse plank, such as:

• Maintain posture which is better when you have strong core muscles.
• Relieves back pain and strengthens the core muscles when done right.
• Make it easy for other types of exercise.

However, you need to be careful when making movements reverse this plank. If not done properly, this one sport can injure your back and neck.

How to do sports reverse plank

Source: Custom Pilates and Yoga

This movement that relies on your body weight does not require any additional equipment. Therefore, you can do it anytime and anywhere. However, you need a large enough room so that you can exercise more freely.

To do sports reverse plank, here are the steps:

1. Start sitting up straight with straight legs.
2. Place your palms with your fingers facing inward behind your back.
3. Press your palms and lift your hips and chest up slowly.
4. Look at the ceiling of the room and keep your arms and legs straight.
5. Ensure that your body is in a straight line, from head to heels.
6. Hold the position for 30 seconds and do it three times.
7. For beginners, hold positions reverse this plank for 10 seconds.

If the pedestal starts to feel wobbly and your stomach and hips are getting lower, try starting over. It's because of exercise reverse Planks done with the hips and stomach down will not do any good.

During exercise, you may also feel your core and back muscles pulling. This is normal because it means the movement you are doing is correct and your muscles are working. But if it hurts, don't push yourself and stop immediately.

Another plank alternative when you have problems with your wrist

For those of you who have problems or pain in your wrists, reverse planks are not the right sport. Instead of making you healthy and strong, this sport can actually hurt you even more. But don't worry, you can still do regular plank exercise with the following steps:

1. Start in a kneeling position on the mat and place your hands in front of you.
2. Extend your legs in the back and position them so that your arms are parallel to each other.
3. Lift your stomach off the floor and try to keep your spine elongated and straight.
4. Keep your shoulders down and away from your ears.
5. Try to keep your head and spine aligned.
6. Hold this position for 10 breaths or 30 seconds. If possible, try to stay in this position for the full two minutes.

If you have trouble, ask a friend or ask your fitness trainer to fix this movement. In addition, if you have back problems and other limbs, it's best to consult your doctor first.

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