There are a few people I’d love to have their number in my phone book – Kate Middleton’s hairstylist, nail artist Hailey Bieber, and Ariana Grande’s personal trainer. While the first two may be more difficult to track down, luckily for me, Grande’s PT, Harley Pasternak, has an Instagram account dedicated to fitness and nutrition, so I can try out some Hollywood workouts from the comfort of my home.
One of the exercises that caught my eye was the reverse plank, which Pasternak demonstrated in a video on his page. But what is an inverted plank, what are its benefits, and how do you do it? Read on to find out more.
Looking for more exercise inspiration? Here are more plump bodies workouts You can do it from almost anywhere, a The weightless arm workout that surprised usAnd exactly Chris Hemsworth’s resistance band was used on the set of Thor: Love and Thunder.
What is backboard?
“Most people focus on doing the traditional plank of the rectus muscle that flips over the front of the body and holds the abdominals in position for 30 seconds to 1 minute, but what we really should be doing is the reverse plank,” Pasternak says.
As its name suggests, a reverse plank is a plank performed on the back side, so your eyes and abdominal muscles will be facing the ceiling, not the floor. Pasternak demonstrates a reverse plank in the video with his shoulder blades resting on a weightlifting bench and feet raised on a block, but there are modifications that allow you to do a reverse plank on the floor.
What are the benefits of a back plate?
When we talk about the posterior chain, we are referring to the muscles that run along the back of the body. Think of the glutes, hamstrings, and lower back, as well as the muscles in the core. A strong back chain is important for most athletes, as this muscle group contains most of the body’s strength, and it also helps protect the spine and knees, reducing the chances of injury.
The reverse plank targets the back chain, striking the lower back, abs, glutes, and hamstrings. When done correctly, it is a challenging core exercise. A strong core is much more than just an aesthetic goal – it can help you run faster, lift heavier weights, get better posture, and reduce lower back pain. Here are some of the The best exercises you can do if you suffer from lower back pain.
How to make a good reverse plate
Let’s turn to Pasternak for this answer. In the video, he said, “I already have my shoulder blades on the bench, my heels rest on a pillow, my glutes, my hamstrings, my lower back and all of these things in my back chain build stamina to help me with my back chain endurance as opposed to my inner chain It’s really important that you do this, my muscles are on fire. I can actually make phone calls, watch TV, and I’ll probably be staying here for five minutes at a time. I started with a minute, and built up to five minutes,” he says.
If you’re not ready to try this more advanced inversion plank, or you don’t have the equipment available, you can also do the movement without a bench, pressing your palms to the floor and lifting your hips skyward. To perform the reverse bodyweight plank, start by sitting on the floor with your legs extended in front of you and your palms slightly behind your hips. Press down in the palm of your hand and raise your hips and torso to the ceiling – your body should form a straight line from the crown of your head to your toes. Keep your glutes and core pressed, and consider sucking your belly button into your spine. Stay here as long as possible, before lowering your hips back onto the mat.
If this bodyweight exercise causes too much pressure on your wrists, you can also perform the exercise with your elbows on the floor. If this is still too difficult, it’s a good idea to work on the headboard first. Talking about plank, here How long do you need to install the board to see results.
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