How to perform the reverse bar correctly.
Level: Medium
Advantages
Your core muscles are more than just your abdominal muscles. The core includes the adductor muscles of the thigh, the flexor muscles of the thigh and the lumbar spine. When performed correctly, the reverse plank engages all these muscles, as well as the buttocks and hamstrings, providing a complex workout for this entire category of muscles. The "reverse plank" exercise can also be used as a rehabilitation exercise to improve the stabilization of the body and spine.
A strong and balanced body will help you maintain a good posture and move easily in everyday life. It also helps when doing a variety of sports and performing various physical activities.
Step-by-step instructions
This is an exercise with its own weight, for which no equipment is required, except for an exercise mat. You will need enough space to fully stretch your body.
Sit on the floor with your legs stretched out in front of you.
Place your palms, fingers spread wide, on the floor a little behind and outside your thighs.
Place your palms on the floor and lift your hips and torso.
Look at the ceiling and keep your arms and legs straight.
Keep your whole body tense and form a straight line from your head to your heels.
Squeeze the muscles and try to pull the navel in a little. Hold the position for up to 30 seconds.
If your hips start to sag or drop, lower yourself back to the floor.
Perform up to three sets of 30 seconds each.
Common mistakes
Avoid these mistakes to get the most out of this exercise and avoid stress or injury.
Sagging
As soon as your body starts to sag, it's time to finish the reverse plank. It is better to hold the correct position for a shorter time than to stay in the wrong position for longer. You may have to start by holding the position for just a few seconds while you gain strength. You can start with three sets of 10 seconds each.
Distribution of the entire load on the limbs
Be careful not to overload your elbows and knees. The limbs should be straight. Use your back and glutes to relieve tension from your knees.
Neck and head position
Do not tilt your head forward or backward. Keep your head and neck in line with your torso so as not to stretch your neck.
Modifications and variations
The reverse bar is a medium-level exercise. As you gain strength, you can use simpler versions. Then, when you master it, you will be able to complicate the task.
Need a modification?
If you have problems with your wrists, you can perform this exercise by placing your elbows and forearms on the floor.
Beginners should hold the reverse bar for as long as they can while maintaining the correct shape. At first, it may be just a few seconds. Do three sets for the amount of time that you can hold correctly, and finish each time you feel that your body is sagging.
You may have to go back to the basic bar to develop the strength of the core muscles:
Kneel on the mat or on the floor and put your hands in front of you. Stretch your legs behind you, and place your forearms parallel to each other.
Lift your stomach off the floor, stretching your spine.
Try not to lower your shoulders and do not press them to your ears.
Keep your head in line with your spine.
Hold the bar for 10 breaths or 30 seconds. In the end, try to hold the bar position for two whole minutes.
Ready to take on the challenge
After you master the reverse bar in great shape, you can try several options. Wear a vest with a weight, performing a reverse plank to complicate the exercise.
You can perform a reverse plank on one leg while standing on the ground with only one foot. Another option: in the reverse plank on one leg, you raise one leg as high as possible.
Safety and precautions
Talk to your doctor or physical therapist if you have had an injury or a disease of your back, wrists or shoulders to see if this exercise is suitable for you. During this exercise, you will feel your muscles and body working, but stop if you feel pain.
