Categories: Healthy Life

Benefits that can be obtained from Reverse Plank Plus how to do it

Just like other planks, sports reverse plank or reverse plank prioritizes your core muscles to be strong. Although it looks easy, this one movement must be done carefully so as not to hurt the back. Know what are the benefits reverse plank and how to do it.

Benefits of exercise reverse plank

Source: Verywell Fit

According to a research from Physical Therapy Rehabilitation Science, reverse Plank is a sport that can train your back muscles effectively.

Research shows after doing reverse plank for 4 weeks, visible differences in mass and back muscle movement in the study subjects.

In general, there are several benefits that can be obtained through movement reverse plank, like:

  • Maintain body posture which is better if you have strong core muscles.
  • Relieves back pain and strengthen core muscles if done correctly.
  • Simplify other types of sports.

However, you need to be careful when making movements reverse this plank. If not done properly, this one sport can injure your back and neck.

How to do sports reverse plank

Source: Custom Pilates and Yoga

Movement that relies on your weight does not require any additional equipment. Therefore, you can do it anytime and anywhere. However, you need a room that is spacious enough to exercise more freely.

To do sports reverse plank, here are the steps:

  1. Start sitting up straight with your legs straight.
  2. Place your palms with your fingers facing inward behind your back.
  3. Press your palms and lift your hips and chest up slowly.
  4. Look at the ceiling and keep your arms and legs straight.
  5. Make sure your body position in a straight line, from head to heel.
  6. Hold the position for 30 seconds and do it three times.
  7. For beginners, hold the position reverse this plank for 10 seconds.

If the pedestal starts to feel shaky so that your stomach and hips decrease, try to start from scratch. This is because of sports reverse planks that are done with the hips and abdomen coming down will not provide any benefit.

During exercise, you may also feel your core and back muscles as if drawn. This is normal because it means the movement you are doing is right and the muscles are at work. But if it hurts, don't force yourself and stop immediately.

Another alternative plank when you have problems with your wrist

For those of you who have problems or pain in the wrist, reverse plank is not the right sport. Instead of making you healthy and strong, this exercise can actually hurt more. But don't worry, you can still do regular plank exercise with the following steps:

  1. Start with your knees on the mat and place your hands in front.
  2. Spread your legs behind and position them so that your arms are parallel to each other.
  3. Lift the stomach off the floor and try to keep your spine lengthened and straight.
  4. Keep your shoulders from descending and away from your ears.
  5. Try to make the head and spine align.
  6. Hold this position for 10 breaths or 30 seconds. If possible, try to keep this position for two full minutes.

If you experience difficulties, ask a friend or ask your fitness trainer to improve this movement. Apart from that, aif you have back problems and other limbs, you should consult your doctor first.

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