Reverse Plank

An isometric core exercise where you face toward the ceiling in a plank position, engaging the anterior core, hip flexors, and anterior chain muscles.

Instructions

1. Sit on the floor with your legs extended in front of you.
2. Place your hands behind you on the floor at approximately shoulder-width apart, with fingers pointing toward your feet.
3. Press through your hands and lift your hips off the ground, raising your body so it forms a straight line from your knees to your shoulders.
4. Your body should face toward the ceiling (opposite of a standard plank).
5. Keep your head neutral and engage your core throughout the hold.
6. Maintain this position, keeping your hips level and your core tight.
7. Hold for the desired time interval, then lower your hips back to the ground.

Tips

• This exercise targets the anterior core and hip flexors, providing a complementary stimulus to traditional planks.
• Maintain a straight body line from knees to shoulders throughout the entire hold.
• Keep your glutes engaged and avoid letting your hips sag or pike upward.
• Beginners can modify by keeping their knees bent and feet on the ground.
• Progress by extending your legs straight, adding a leg lift, or lifting one foot off the ground.
• Breathing: Maintain steady breathing throughout the hold rather than holding your breath.