How to do reverse plank

Coach's Tips

Ensure your arms remain straight to prevent shoulder strain, and engage your core to keep your hips elevated.

Start Position

1. Sit on the ground with your legs extended straight, feet together, and place your arms behind you.

2. Position your palms flat on the floor with fingers pointing towards your body and elbows slightly bent.

3. Raise your hips off the ground so your body forms a straight line from shoulders to ankles.

4. Tighten your core muscles and align your head with your spine.

Proper Form

1. With your core engaged, gently lower your hips towards the ground.

2. Keep your shoulders and head elevated as you lower your hips.

3. Pause briefly at the lowest point, then push through your palms to lift your hips back to the starting position.

Breathing Technique

1. Exhale as you lower your hips.

2. Inhale as you push back to the starting position.

Precautions

1. Maintain core engagement throughout to ensure a neutral spine.

2. Avoid arching your back or letting your hips drop excessively.

3. Concentrate on keeping proper form and move at a comfortable pace.