The best way to quickly prepare for the beach season in no time is to choose an effective exercise and stick with it.

We would like to talk about the “reverse plank” exercise, which is not yet as popular as the regular plank but is easy as useful.

Sit on the floor and stretch your legs in front of you. Place your hands on the floor with your palms facing down and spread your fingers for maximum support.

Bend forward 45 ° toward the ground. Place your hands behind your buttocks so that your arms are in a straight line from the shoulders down.

Hold your weight with your hands and heels while pushing your buttocks up.

Lift your torso, legs, and buttocks until they form a straight line, just like with the regular plank.

Strain your abdominal muscles and pull your stomach in while your torso is moving up.

Hold this position for 15 to 60 seconds.

Slowly lower yourself to the ground.


Tight buttocks and calves. Compared to the regular plank, the reverse one loads your gluteus and calves much more.

Better metabolism. As long as you are on the plank, calories will burn even faster than dynamic exercises. It has been noted that most people who practice this plank have no problems with metabolism.

Perfect spine. The inverted board ensures better posture as you use the muscles that help keep your back straight. It is particularly important for office workers.

Relief from back pain and cramps. By doing the reverse plank at least 3-4 times a week, you will eliminate back pain and cramps. Regular and reverse planks effectively work the responsible muscles.

Flat abs and more. It is important not to lower the pelvis or throw back your head, and the back should be straight. The reverse plank strengthens your arms, abs, and legs and also stretches your shoulder muscles.

Preview photo credit depositphotos

Based on materials from