Reverse Plank

Reverse Plank is a challenging Pilates exercise that strengthens the back of the body, including the back, glutes, hamstrings and shoulders. This exercise improves balance, strengthens the core muscles, and opens the chest, which improves posture and flexibility. It is a great alternative to the regular plank for training the entire posterior chain.

Correct execution

How to perform the Reverse Plank correctly:

1. Sit on the mat with your legs straight in front of you and your hands placed behind your hips, with your fingers pointing forward.
2. Press down into your hands, lift your hips off the floor, and straighten your body until it forms a straight line from your head to your heels.
3. Keep your shoulders relaxed and your chest open as you lift your hips high, keeping your body stable.
4. Slowly lower your body back to the starting position and repeat the movement.

Common errors

Avoid these common mistakes to get the most out of your exercise:

• Sinking hips: Keep your hips lifted at all times to activate your core muscles and prevent strain on your lower back.
• Too high shoulders: Make sure your shoulders remain relaxed and don't pull them up towards your ears.
• For fast movement: Perform the exercise slowly and controlled to ensure maximum muscle activation.

Video Demonstrations

These videos demonstrate the correct execution of the Reverse Plank :

Modifications and variants

Adapt the exercise to your level:

• Beginners: Keep your legs bent and hips lower for less stress on your shoulders and core.
• Advanced: Add a leg lift during the exercise to increase the challenge and further strengthen the glutes.

Number of repetitions and sets

Perform the Reverse Plank for 2-3 sets of 30-60 seconds per set. Increase the duration as you get stronger.

Breathing technique

Inhale as you prepare to lift your body, and exhale as you hold the position. Focus on maintaining steady breathing to stabilize your core.