Reverse plank
Schritt für Schritt
So geht’s
- Press your palms and heels into the ground and lift your hips up towards the ceiling, trying to form a straight line from your head to your heels.
- Keep your head in a neutral position, looking straight ahead, and ensure your shoulders are down, away from your ears.
- Hold this position for at least 15 to 30 seconds, keeping your core engaged and your body in a straight line.
- Lower yourself back to the starting position slowly and with control to complete one repetition.
Überblick
Über diese Übung
The Reverse Plank is a challenging full-body exercise that primarily strengthens the core, glutes, hamstrings, and lower back, while also improving posture and flexibility. It is suitable for individuals at all fitness levels who are looking to enhance their core strength and stability. Incorporating this exercise into your routine can boost overall body strength, improve balance, and aid in the prevention of injuries.
Coaching-Hinweise
Technik-Tipps
As you lift your body off the floor into the reverse plank, it's crucial to engage your core muscles. A common mistake is to let your belly sag or to arch your back excessively, which can lead to back pain. Keep your body in a straight line from your head to your heels.
Take your time to lift into and lower out of the reverse plank. A common mistake is to rush the movement, which can lead to improper form and potential injury. Focus on slow, controlled movements.
Avoid straining your neck by keeping it in a neutral