Bodyweight Reverse Plank

Instructions for proper form

1. Start by sitting on the ground with your legs extended in front of you and your palms placed flat on the floor behind you, fingers pointing towards your feet. 2. Engage your core, and press through your palms while lifting your hips off the ground. 3. Keep your body in a straight line from your shoulders to your heels, avoiding sagging hips or arching the back. 4. Hold the position for a designated time (start with 15-30 seconds), keeping your abdominals engaged and breathing steadily.

Common mistakes to avoid

1. Allowing the hips to sag which can strain the lower back. 2. Overarching the back instead of keeping a neutral spine. 3. Not engaging the core muscles, which reduces stability. 4. Flaring the elbows too much away from the body.

Benefits

Specific benefits of the exercise

Strengthens the core, improves overall body stability, enhances posture, and engages multiple muscle groups.

Expected results and timeframe

With consistent practice (3 times a week for 4-6 weeks), you can expect improved core strength, better posture, and enhanced stability during other exercises..

Who this exercise is best for

Best for beginners looking to strengthen their core, improve overall stability, and enhance body awareness; also suitable for those recovering from injuries as it can be done without weights.

Scientific studies supporting its effectiveness

Research shows that core stability exercises, like the reverse plank, can reduce the risk of injury and improve athletic performance by enhancing overall body mechanics and balance.

Variations

Beginner modifications

1. Perform the exercise with knees bent and feet on the ground for additional support. 2. Lower the hold time to 10-15 seconds to build endurance gradually.

Advanced progressions

1. Extend one leg straight out while maintaining the plank position for added challenge. 2. Raise one arm overhead while holding the plank to incorporate instability and engage more muscles.

Integrations

Complementary exercises

Planks (front plank), glute bridges, and dead bugs to further develop core stability and strength.

Super set recommendations

Combine with glute bridges or side planks to target different areas of the core and bolster stability work.

Sample workout routines

1. Warm-up (5-10 mins) ➔ 2. Bodyweight Reverse Plank (3 sets of 30 seconds) ➔ 3. Glute Bridges (3 sets of 12) ➔ 4. Side Planks (3 sets of 20 seconds each side) ➔ 5. Cool down (stretching).

Exercise combinations

Incorporate with exercises like mountain climbers and plank jacks for a comprehensive core strengthening session.

Best time to do this exercise in your workout

Best performed during the core strengthening segment of your workout routine, following a warm-up and preceding heavier compound lifts.