Abs & Core Workouts

Build A Bulletproof Core With This One Exercise

Having lean six pack abs is appealing to the eyes but strengthening your core and improving its performance is more important. A strong not only gives flexibility to your hips, knees, and shoulders but also develops a working harmony.

reverse plank

When we say core, it means the center of your body such as your abdominals, obliques, and lower back. When you strengthen these muscle groups altogether, they give your body more strength, better functionality, and enhanced performance.

While there are plenty of workouts that you can do on daily basis to train the middle section of the body but for a fucking strong core, a healthy body and an aesthetic physique, you need to do something exceptional. Below we have shared the reverse plank technique that is often neglected but has incredible benefits to strengthen the core.

reverse plank

Yes! Just this one exercise for all the power you need for your core.

One Exercise For A Bulletproof Core

The reverse plank exercise targets your gluteus maximus muscles, stabilizers including the erector spinae, hamstrings, rectus abdominis, oblique, posterior deltoid and lateral deltoid, improves your isolation and increases the push force of the body.

Image result for strong core fit chick

Starting Position

Let’s learn how to do the reverse plank exercise.

  • Firstly, sit on the floor keeping both the legs together and stretched out in front of you.
  • Next, place your hands firmly on the floor behind you.
  • This will be your starting position.

How to Perform

reverse plank

Now for the execution part, start by raising your hips off the floor until the body is in a straight line. Now, hold this position for at least 30 seconds or 60-90 seconds to go full hardcore. Maintain a normal breathing pattern throughout and then gradually lower your body to the starting position.

Things To Take Care Of

  • Make sure that both your arms are vertical and your body is in a straight line as much as possible.
  • Prevent your hips from hanging down and do not let your shoulders to hunch.
  • The bearing at which your fingers point while the executing the high switch plank doesn’t make a big difference. Just point them towards forward, backward, sideways or whichever position you want.
  • If you feel like the wrist hurts, get down on your elbows but keep the body in a straight line. This reverse plank exercise will switch to the standard plank with the exception that you are facing towards the ceiling and not the floor.
  • We highly recommend to do at least three reps each of 60+ seconds and also take it to the next level by putting a weight on your stomach area or simply lifting the feel to the body is completely flat.

reverse plank

Mistakes To Avoid

  • Do not watch the TV or even listen to some music while doing the reverse plank. I know music pumps you up, but this exercise demands a lot of focus. You may end up injuring your wrists if the technique gets out of order.
  • Do not bend the body. You have to keep it in a straight line to work on the right area.
  • Do not bend your head back. Look at some stationary object in front of you.

Image result for strong core fit chick

Final Words

This reverse plank technique is highly beneficial for strengthening the center of your body and key muscles of the back chain. Also, the development being absent here, your muscles are exercised isometrically.

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