Each of these variations will engage the muscles a bit differently. 6. High Side Plank Knee Tuck. 8.
Both Reverse Plank Pose and Reverse Plank Pose Variation may be used as a counter pose to forward seated bend or plank pose.
Extended Plank. One way to do this is to raise one leg off of the floor at the top of a reverse plank and hold it as long as you can as you squeeze your glutes. Low Side Plank. Side Star Plank.
9. Then switch legs. For even more of a challenge, lift the leg higher. 3.
The reverse plank is one variation I am quite fond of. Lift your belly up away from the floor as you extend your spine.
Begin with the basic reverse plank and once you work up to holding that for a longer hold, start trying some of these variations. Confused Plank (forearm or hand, or both). 7. Wide Plank. How …
This variation is even more effective than a standard, reverse plank for strengthening the glutes. Reverse Plank Pose Variation is a one-legged version of Reverse Plank Pose.
This Reverse plank variation is an all over body stretch, that strengthens and tones from head to toe. Reverse Plank. Reverse Plank Pose Variation is appropriate for all levels of practice.
Low Plank Arm Reach. 5. The Reverse Plank is the Best Core Exercise You're Not Doing The Reverse Plank works your lower back, obliques, glutes and hamstrings, posterior muscles important for … 9 Plank Variations You Have to Try 1. Perhaps the most difficult plank variation, and one that really benefits the shoulder, is the reverse plank hover, as seen on Muscle and Fitness. 2.
It can provide even better results than the typical standard plank, and is incredibly easy to get into.
Low Side Plank Crunch. 4. You may need to go back to the basic plank pose to develop your core strength: Kneel on a mat or the floor, and walk your hands out in front of you.
The Bottom Line It strengthens the core and abdominals, but also hits the postural back muscles, glutes, and hamstrings.
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