Benefits of Reverse Plank
Reverse plank is a variation of the standard plank exercise or the yoga plank pose. The name of this pose is self-explanatory, i.e. it’s the reverse version of the general plank pose. Most people might be unaware of the fact that reverse plank is a better core exercise than the original one. It’s not only more effective but also more intense for people who have got bored with the regular version. While most other workouts are focused on extension, this one works opposite i.e. anti-extension. Here, we will check out the health benefits of the reverse plank and how to do it correctly.
HOW TO DO THE REVERSE PLANK CORRECTLY?
Reverse plank is a great exercise to tone and strengthen glutes, hamstrings, lower back, core, and shoulders. However, many people say that they’re not getting the desirable results after performing the reverse plank exercise. This can usually happen because you might not be doing the exercise correctly. Thus, here are the steps to do the reverse plank pose correctly for better and quick results.
- Sit down on the floor and extend your legs straight in front of you.
- Place your palms on the floor on your sides further than the buttocks. Make sure that your shoulder and arms can be used to lift your body from that position.
- Now generate strength from your core and use your arms strength to lift your body. Thus, you’ll get in a position where your head, chest, buttocks, thighs, and lower legs are in a straight line.
- Hold this position for as long as possible, without letting your body dip down.
- When you can’t hold the pose any longer, slowly lower the body into the initial position.
- Repeat these steps 2-3 times daily.
BENEFITS OF REVERSE PLANK EXERCISE
The reverse plank exercise offers an immense number of health benefits other than core strengthening. Here’s a list of some of the top reverse plank benefits.
Core Strengthening
The reverse plank and every other variation of plank pose are undoubtedly the most effective core strengthening exercises. By combining the reverse plank pose with other HIIT workouts, you can easily eliminate excess fat from the body. So if you’re planning on building rock-strong abs, then this exercise will surely boost the process. Various core muscles are targeted by this amazing exercise, which further offers different benefits. For example, abs help in making the core stronger to easily perform physical activities like athletics. Obliques help in improving the twisting and side-bending movements of the body. Thus, this exercise helps in improving your upper, middle, and lower body.
Improved Flexibility
Reverse plank is a very effective full-body workout that targets all major muscle groups in the body. Thus, it helps in improving the overall body flexibility by extending all these muscle groups. Firstly, this exercise helps in amplifying the range of motion of the shoulders through expansions. Secondly, it targets the obliques to improve flexibility while bending or twisting the upper body. Thirdly, it helps to stretch the lower body muscles and make them more flexible for performing physical activities.
Better Mood
Reverse plank is also known to be a great mood lifter. In medical science, it’s stated that stressed body muscles can often lead to a stressed mind. This happens as a chain reaction between all kinds of body parts. Thus, these chain reactions from various body muscles can often lead to your mind. But don’t worry as the reverse plank is an effective solution for this problem. Firstly, this exercise helps in stretching all major body muscles to relieve the stiffening or pressure from them. Secondly, planks are considered one of the top exercises that boost the discharge of endorphins. Endorphins are mood-improving hormones or happy hormones.
