Reverse Plank - The Most Efficient Core Exercise

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Mentioned Video: How to Fix Anterior Pelvic Tilt - Best Lower Back Exercises

While including the standard plank into your routine is not inherently harmful, relying on it to be your primary core workout is flawed for several reasons. Though popular fitness concensus claims benefits like improved posture, this is not true, as it leaves muscles in your anterior chain undeveloped and can increase unmitigated pressure on the hip flexors. This is because, despite the instruction to “squeeze your glutes”, the standard plank tightens your hip flexors and does not rely on your glutes to maintain form, which, over time, leads to anterior pelvic tilt and lower back complications. Your glutes and hip extensors are not actually being challenged in order to hold the standard plank, your hip FLEXORS are. They disproportionately carry the weight of that lift, leaving your hips and lower back prone to muscle spasm, injury, and imbalanced development. This is why the introduction of the proper form reverser plank covers these issues because it challenges these muscles with gravity and your body weight. The reverse plank, in an even shorter amount of time, gives all of the benefits that the plank claims to ensure without the form that leaves you prone to injury.

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[kristinclark]

Well done video. Nicely explained and demonstrated. Using my arms instead of hands helps a lot as my hands always hurt otherwise.

[viberater]

Short, clear and actually useful!! Good job

[nikolai]

Thank you for this! Helps balance out all the push up volume my shoulders feel much better since adding this!

[alexisreyes]

This is the exercise I’m having trouble with since I never in my life knew this one existed

[dianaverano]

It has strengthen my back and tummy area

[breadyegg]

Thanks for the warning and tip to avoid sagging in the middle

[glowingnode]

Thank you. I was looking how to do it from a prof.point of view. I barely could do 5 sec.

[nicolatosca]

Is it good also for strengthening the posterior chain?

[bevmorris]

Thanks so much for breaking this down for us!

[LateNightChess]

When doing it with straight arms, you need to externally rotate your hands until your fingers are looking backwards. Doing it that way, you wont hurt your hands nor shoulders.

[ASMRSimonaHair]

Please can you explain same but feet on small mini ball that is soft and curl the ball while doing this.. Back straight on floor?

[Muu]

Jeff from athleanx was explaining about the plank issues swell

[lilmisspeace]

Instant sub just for this video ❤ thank you! Can't wait to binge your content 😉🤣

[nagrajnavali]

Ya it's wonderful practice.and I teach in yoga class

[anjnagupta]

I cannot lift my hips up. Any suggestions please as to which muscle need to be strengthened first. Squeezing the glutes and tightening the Laura Benanti abdominals did help a bit but nothing to lift

[delai]

My shoulder very hurt for 1st time try this. Is this normal?

[yellowmellow]

as someone doing it the first time, I couldnt lift my hips up with this so I had to do it with my whole arms stretched

[portiasnyder]

Just found your channel new sub, will be doing those from now on !!hope he is still making helpful videos👍

[vengeancecreed]

ik u mentioned it in the video. but how about the hollow body plank?

[uu]

I can't lift my body off the ground at all when I try to do it :(...
I did it the first time for 10 seconds but then my arms and shoulders can't handle lifting my body. Should I strengthen my arms and shoulder first? Or should I bend my knees a little bit? Or what should I do?
Thank you for the informative video!