One of the first places you gain weight is typically around your belly. It’s also one of the hardest places to lose fat. But going to the gym isn’t the only way to stay in shape: there are many bodyweight exercises you can do at home to shed the extra pounds.
There is where the reverse plank comes in. As you’ve probably heard, doing planks is a great way to keep your abdomen, back, and glutes tight and strong. But there are variations of this exercise that you should also incorporate into your fitness routine to get better results.
Along with the low-impact exercise mentioned below, it’s important to do aerobics twice a day if possible to get your body in the best shape of your life.
That being said, you don’t have live in as a gym rat. Your second aerobic workout could be a simple 30- to 40-minute walk in the evening after dinner.
How to Reverse Plank
The key to this exercise is to keep a proper form. If you feel your hips sinking towards the ground, get back into the initial position and readjust yourself.
As you get more comfortable with it, you can increase the effects of the exercise by wearing a weighted vest or by resting your weight on one leg instead of two.
On the other hand, if it’s too difficult, modify the movement by lowering yourself onto your elbows and forearms instead of your hands. As with any other exercise, warm-up properly before attempting.
- Sit on the floor with your legs out in front of you and your back straight.
- Lean back so that your back is at a 45-degree angle with the floor.
- Place your hands by your side, with your palms spread wide and your arms aligned with your shoulders and slightly behind your hips.
- Supporting your weight on your hands and heels, lift your hips so that your body is straight, with your glutes and core tight. You might find it helpful to visualize your belly button being sucked in towards your spine.
- Hold the position for 15-30 seconds as you look towards the ceiling.
- Slowly lower yourself back to the original position.
- Once you hit the ground, lift again. Repeat 10-15 times. If you wish, follow up with 30-60 seconds of the traditional plank.
source: http://admirablebuilding.org
