Instructions for implementing reverse planks properly
- Preparation pose: Sit flat on the floor, extending your legs forward. Place your arms behind you, slightly wider than shoulder-width apart, with your fingers pointing towards your hips.
- Lift: Use the force from the palms, slowly lift the hips and torso up, so that the body forms a straight line from head to heel.
- Hold the pose: Keep your arms and legs straight, tighten your abs and let your neck relax naturally, without trembling the back exits.
- Maintain: Hold the pose for 20-30 seconds, then slowly lower yourself back to the floor.
Common mistakes when practicing reverse plank
- Lowering your hips too low: When your hips are sagging, your body loses stability, reduces the effectiveness of your exercise, and increases the risk of injury. If you feel unable to hold the pose, stop and start with the standard movements.
Neck and shoulder strain: A common mistake is to let your head look up behind you, putting pressure on your neck and shoulders. Keep your neck relaxed, in line with your spine to avoid neck and shoulder pain.
- Shaking your arms while supporting your body: A shaken hand can be a sign that you are not strong enough to maintain the correct posture. In this case, you should do basic plank training first to increase arm and shoulder strength before doing reverse plank.
