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Plank: This is how the forearm support works correctly
Extremely tiring, but extremely effective. This is the plank - this is how the exercise works correctly.
The reverse plank is an effective exercise that simultaneously strengthens your triceps, shoulders, butt and stomach. We'll show you how to do the exercise correctly and what typical mistakes you should avoid to get the most out of your training!
Are you tired of staring at the floor while planking? Then we have the perfect change for you! The reverse plank is not just an exciting variation of the classic one, but also offers a comprehensive workout for the triceps, shoulders, buttocks and legs.
The reverse plank is not only an excellent exercise for sculpting your stomach, but also for strengthening your entire core. A special advantage: If you have problems with your forefoot, you can easily perform this exercise by shifting your weight to your heels.
In this article we will show you step by step how to perform the reverse plank correctly, which muscles are particularly stressed and how to avoid typical mistakes. Direct your gaze upwards - and take your fitness to a new level with this exercise!
Perform reverse plank correctly
Sit on the floor with your legs straight and tense your stomach and buttocks. Place your hands on the floor to the right and left of your hips, straighten your arms and lift your body up. Your palms should be under your shoulders and your body forms a right angle. The weight is carried by the arms and feet. Hold this position for 30 seconds, then take a short break and repeat the plank two more times.
Simplified variant on the wall:Stand about one to two feet from a sturdy wall with your back to the wall. Lean your upper back and shoulders against the wall. Now rest your elbows on the wall. The elbows are close to the body. Tense your entire body and release your shoulders from the wall so that you are only supporting yourself with your elbows on the wall.
Variant for advanced users:Alternately lift one straight leg up and hold the position for a moment. This requires a little more body tension!
Which muscles are used in reverse plank?
Stomach, buttocks, arms, back: the ingenious plank variant trains everything at the same time. Here's a detailed look at which muscles are most stressed during the reverse plank:
- Gluteus maximus:Heavily involved as he is responsible for lifting and keeping the hips in the correct position.
- Rückenmusculature (ua Erector of the spine):Important for keeping your back straight and stable.
- Abdominal muscles:In particular, the rectus abdominis and transversus abdominis muscles play an important role in stabilizing the torso and preventing the back from sagging.
- Shoulder muscles (Deltoideus):Must support and stabilize the weight of the upper body, which represents a significant burden.
- Trizeps:Is heavily used as he has to keep his arms stretched and stable.
These muscles do the majority of the work during the inversion movement and are therefore used the most.
What mistakes do you need to avoid when doing the reverse plank?
When performing the reverse plank, there are some common mistakes that can reduce the effectiveness of the exercise and lead to injury. A typical problem is the hips sinking, which causes the back to sag and the abdominal muscles to work less effectively.
Make sure to always keep your hips up so that your body forms a straight line. Another mistake is incorrect hand position: the hands should be placed directly under the shoulders to ensure a stable base.
Incorrect head posture can also lead to neck tension; the head should be kept in line with the spine so that the spine remains straight.
Do you feel good and confident doing the plank and are you looking for more challenges? Then try that one.
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Note at the end:An active lifestyle with a balanced diet and plenty of exercise is still the best way to stay fit and achieve or maintain a healthy weight.
