How to Do Reverse Plank Exercises

Some back pain arises from existing weak core muscles, allowing many physical activities to strain the lower back. Reverse planks strengthen the stomach muscles as well as exercises the butt and lower back muscles. The hamstrings, butt and triceps muscles see improvement from the reverse plank exercises also.

Instructions

Difficulty: Easy

1. Sit down with legs positioned pointing directly out in front of you.
2. Place your arms behind you with hands palm down on the floor. Straightened your arms and turn your hands inward so that your fingertips point towards your back. Keep your hands flat.
3. Inhale and press up using your arms and lift your hips up towards the ceiling. Do not allow your torso, the core of your body, to sag but instead maintain a straight line from your shoulders to the heels of your feet.
4. Exhale once you have lifted your core. Maintain a slow breathing technique.
5. Drop your head so that it hangs backwards while the rest of you is taut and straight.
6. Tighten and release your thigh and buttock muscles.
7. Hold this formation for about either 30 seconds or a minute. Perform this exercise anywhere from 3 minutes to as long as you'd like.

Tips & Warnings

• For more of a strenuous workout, once you are in the lifted portion of the reverse plank position, lift each of your legs into the air at varying angles. Consult your physician before attempting any strenuous exercises including this more advanced version of the reverse plank to ensure your current physical health is able to withstand it.