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How To Perform Plank Properly (Bad Form vs. Good Form)

I will be showing you how to perform plank which is an awesome exercise for your core and it should be incorporated into your ab routine.

Will be demonstrating both bad form and good form and aim to be able to hold the plank for 1 minute. When you can do that, you should attempt more advanced variations of the plank to further your ab training.

How to Perform Plank
How to do Perform Plank


Getting the Most Out of the Reverse Plank Properly

  • Focus on holding the straight-line position with excellent form rather than holding it for longer with bad posture.
  • If you notice your hips are starting to give way and drop, relax and take a brief break before hitting the next repetition.
  • Perform 3 repetitions and 3 sets, 3-5 times per week.
  • Increase the duration of each repetition each workout as your strength allows.

Tips & Reverse Plank Properly

  • Add the Reverse Plank into your workout routine, you can look forward to tightening your hips, glutes, and abdominal area.
  • Remember to focus on gradual progression using duration and frequency. With practice, you’ll be ready for the next challenge plank variation!

Plank Roll-down


Plank Roll-down

  • This option plank exercises that not only strengthens the core and abdominals, but it hits the postural back muscles, glutes, and hamstrings!
  • Regardless of your previous experience or familiarity with plank, it will be beneficial for you to learn and practice the Reverse Plank.

How to Reverse Plank Perform

Ready to start strengthening and chiseling out your core and lower body?

Here’s how to get started!


how to reverse plank
how to do reverse plank


Reverse Plank position and the muscles and how plank activated muscles showing in the images above.

Step-by-step guide for performing this movement:

  1. Start sat down on the floor. Hips flexed, knees and legs extended straight in front of you. Place your palms on the ground and spread your fingers to help support yourself.
  2. Lean back so that your torso forms a 45-degree angle with the floor. Keep your hands behind your hips, almost in line with your shoulders.
  3. Support your body weight with your hands and heels as you lift your hips. Imagine you are trying to push your body up towards the ceiling
  4. Bring up your torso, legs, and thighs until you have created a straight-line plank position.
  5. Squeeze your abdomen and focus on pulling it in as you push upwards.
  6. Hold this position for 15-60 seconds.
  7. Slowly reverse this movement and lower yourself in a controlled motion.
  8. Return to the Reverse Plank position as soon as your buttocks have made contact with the ground.
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