How to do a Reverse Plank
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THE HEALTHIEST HOW TO PLANK Dr Alan Mandell, DC
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Stop Doing Planks! (DO THIS INSTEAD)
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Press into your palms and lift your hips and torso toward the ceiling. Look up to the ceiling, point your toes, and keep your arms and legs straight. Keep your entire body strong and form a straight line from your head to your heels. Squeeze your core and.Sit with legs extended and place your hands slightly behind you.
Lift your hips into alignment with your legs and chest. Rest on your heels and palms, fingers spread. Point your fingers toward your feet instead of away, as in a traditional plank.
Keep your elbows in line with your shoulders and fingers facing toward your feet. Extend your legs out in front of you (harder) or bend your knees (easier). Raise your hips so your body forms a.Reverse planks can be done for 15 to 30 seconds at a time to really focus on that core. Click below to subscribe to our channel for more great videos!
Find out how to best do reverse planks with.How To Do The Reverse Plank Start by sitting on the floor with your legs out in front of you. Put your hands on the ground palms down just behind and outside your hips.
Then push up.How To Do Reverse Plank. Start seated on the floor with legs long in front of your body. Place hands behind your hips slightly wider than shoulders with fingers pointed towards your hips. Lift hips and torso off the floor and gaze up towards the ceiling, keeping your neck relaxed.
Start by sitting down on the floor, hips flexed, with the knees and legs extended out in front of you. Place your palms on the floor and spread your fingers for support. 2. Lean back so that your torso begins to form a 45-degree angle with the floor. Keep your hands behind your.
Start in reverse plank. To do that, sit on the mat with your legs extended. Place your palms on the ground with your hands pointed backwards and.
The Reverse Plank is a fairly simple exercise with a low risk for injury. The only area of concern is if you have shoulder or wrist mobility problem.How To Do the Reverse Plank Exercise Begin in a seated position with your legs straight in front of you, heels on the ground. Bring your palms to the ground, directly in line with your shoulders.
Your palms should be just slightly behind your hips.Reverse Plank Exercise Core Strength for Runners [Ep57] Duration: 3:08. James Dunne 20,275 views.
3:08. 20 Plank Exercise Variations Moves For A Plank Workout Duration: 5:16.Hip extension, strength and mobility and glute strength to support your body in being able to open up into reverse plank.
Finally we will practice wrist strength so that when you lift up into purvottanasana you are lifting from a strong and stable base.In order to perform this somehow forgotten core exercise efficiently and safely follow these steps: To approach the reverse plank, sit on the floor with your legs extended and your heels pressing down. From there, place your hands at your sides, palms down and arms straight.
Push down with.How to Do a Reverse Plank Begin lying on a yoga mat in a supine (facing up) position. Bend your elbows, moving them directly underneath your shoulders; avoid angling your elbows out to the sides.When you lift your hips off the floor to do a reverse plank, each half of the rectus abdominis muscle contracts to pull your trunk forward. Therefore, you challenge your six-pack muscles, which is one reason people do planks.
The internal and external obliques also get some stimulation with the reverse plank.
List of related literature:
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from Belly Fat Diet For Dummies |
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| from Original Yoga: Rediscovering Traditional Practices of Hatha Yoga |
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| from Natural Bodybuilding |
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| from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! |
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| from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult |
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| from Weight Training For Dummies |
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| from Complete Book of Throws |
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| from Stability, Sport, and Performance Movement: Great Technique Without Injury |
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| from The Art of Running Faster |
154 comments
I bet Jeff already ditched Lucky when he realized he can’t do face pulls
We do this in Yoga. I’ve never felt so good since I started doing it. God bless Dr. Mandell!
New running friend!!! Ho its an old video.
If you run with your dog on sidewalks make sure to fit him with rear running shoes. I ran with my girl a few years back and her paws was injured ��.
i dont know how you call those shoes.. can you add link to buy it?
Top guy,wish i could do these exercises. To old now at 58 wasted to much time. good luck keep it up.
Anyone else’s shoulders get tired faster than the abs while doing these?!
Anyone knows what it is that wraps around the bar in the very beginning of this clip?
Hi Calisthenicmovement, I’m just wondering if there are any dangers with doing exercises involving being upside down? Can it hurt your eyes from pressure increase?
This looks great but is it safe to do if I have pinched nerves at L4/5 and S1 and spinal stenosis..
Just finished a 5 minute plank workout on a cirque de soleil channel. I’d be impressed if Jeff could do it actually, their abs are insane, all of them.
Dear Doctor A, kindly post diastasis exercises. I have a sever below the navel diastasis post surgery.
coole barfussschuhe! von welcher marke wenn ich fragen darf?
Soooo… all of us cookie dough wads should keep doing planks?
All planks put the shoulders at risk…especially the average non-athlete
These same muscles can be isolated with safer exercises –
With no injury to plague you for the rest of your life,
after you’ve paid for physical therapy, or even surgery.
“if you want to make this extra fun”……lol……more like purgatory, but many thanks and I’m going to keep trying. Great ‘straight to the point’ video thank you
2.20 amazing. alex could do anything from circus to stuntman etc
I only do plank as a starter exercise for about 15-20 sec. Then i get better contact with the muscles while doing dynamic exercises
Dr Mandela DONT just talk about the exercise and show us diagrams. You mentioned that you perform this exercise. Show us!!!!! That’s the best example. We get to see how you actually do this.
Hello Dr
How about adding some weight on Abs for better progression.
How do I do the leg raises if my feet touch ground at bottom? (I am tall, and most bars are not.) Do I bend knees at bottom or keep legs straight at an angle in front?
how would you treat a varicocele? Know one seems to know how to treat this condition. Could you help? thanks.
If standard planks are hard for you, don’t be deterred from mastering them first before moving on to Jeff’s advanced techniques. A high intensity workout for you will be beneficial even if it would bore Jeff.
I don’t know if anyone’s agree with me or not but he gives the alternative’s as hard as his body
Well one think about plank is it a kind of meditation. so It not really about challenging your body it more of a yoga think of chalange your body to enter meditation state.
I’m not saying you shouldn’t train harder and you should, but it depend on your goal.
I overloaded my back and came down w back spasms a couple months ago. its a lot better now but still hurts quite a bit to get up from lying position. is there some exercise I should be doing to get over this thoracic back pain quicker?
Well ur point is dead because the exercises u told are way too much easier than plank
I have a question doctor can we make our discs thickened and adding a few inches to our height even after puberty?
Like the straight leg movement however suggest that the slow pull your knees to your chest should be done first in preparation to the more advanced straight leg raise
first time here, already loving it, i find very informative the slow execution and tips, keep up the good work, just subbed
I’ve got a pinched nerve in my neck and have pain in my hand. I hate it.
You guys rock. I am in awe. As a fairly fit 47-yr-old woman, where do I start with calisthenics? Thanks.
Those are some real cool alternatives, thanks for the tips:)! I was getting so bored with classic plank anyway haha
Well, compare to other exercises, plank is easier to approach, and the difficulty level as well.
“Stop doing push ups”
“Stop doing crunches”
“Stop doing planks”
Jesus Christ what am I supposed to do???
Jeff thinks everyone is a teenage mutant ninja turtle����♂️
*WARNING TO GUYS 40 & OVER*
At 05:40, Jeff is propping his legs against a brick wall & doing Sideways Jumping Jacks. If you’re over 40 yrs old, your ACL and/or Achilles tendons may snap! At that age, your tendons & ligaments are “dry as dust” compared to young folks. For old folks, flexibility exercises must be done **SLOWLY**, without any rapid stops & starts. (Or else, **SNAP**CRACKLE**POP**!!)
I’m reverse planking to help with back pain. I greatly appreciate your knowledge.
I have a question, my neck an head must be aligned with my torso as I’m doing the plank?or they should stay vertical like my arms?
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Hi Dr. Can you please upload video about how too rid off hay fever and flu? Thank you Rico
amazing control. but i think you got this before doing these new mobility exercises! what has been your progression over your life in terms of activity types eg gymnastics, calisthenics etc? beste,
Einfach großartiger Kontent. Super auf den Punkt gebracht. Jedes Wort hat seine Daseinsberechtigung! Ich bekomme richtig Lust auf Bewegung beim abschauen, super motivierend
planks will still challenge you if you go to failure each time, wont they?
Most people here are saying that planks are challenging but honestly if you’re doing multiple sets of 1+ min it’s really a matter of them just being boring ass planks as Jeff would say. This is a great video to learn what exercises engage our core FASTER.
Hello my name Apy I was European champion kickboxing in 80s kilo but now I am 102 kilo when I was 80 kg I was Very flexible but now I want to make the same training what do you do can you give me some information please because I like you training too much The best training ever
I just saw this thumb and thought the video was like: How dogs are killing your gains
This one is new to me I only became aware of just less than 24 hours ago thank you.
Sorry but I still don’t get the plank thing. Its an isometric exercise, how is it building muscle? No one does isometric exercises for the chest or biceps with the expectation that its going to be superior for building muscle than a bench press or curl do they? No. So why would one think that an isometric exercise for abdominal muscles is gong to be better than doing exercises that require full range extension and contraction of the muscles? its just not possible.
god bless you, for your out of box thinking and helping generations.
in the upward plank position should the head be in line with the spine, or jutted fwd as in the graphic at 2:29?
despite the fact that i do not have a regular jobs but irregular assignemnts stil have a family and in order to do all right in the right way i should fix problems like my shoulders or shouler mainly the right one possible impeachment and a few other things. no matter what I do but especially when i work free body i need movement and no static stuff so all problems come out then again. must try to fix shoulder and get better.
I’ve an ectomorph body type, I’ve been eating and exercising, yet still i have hard times gaining muscles. Plzz recommend me nutritious food. (from India, non veg) thankew
Nice explanation on what correct form is and that one should take a break if they feel like muscles are starting to fatigue, because although the reverse plank may have a lot of benefits, it can also end up causing a lot of stress on the spine and neck if not done right.
looks great on the forearms but she does sink into her shoulders when on her hands… this is great if you remember to activate the thoracic muscles and get that sternum up
Normal planks are the entry level core excercise with the most tranferrability to more advanced calisthenics core exercises. They are the fundamentals. As for every entry level exercise the person starting to train these skill will likely experience joint pain due to a lack of strength as they are beginners. Simply start small and use the progressive overload method to safely gain strength. Otherwise you can train those specific muscles so that you don’t feel joint pain, and always maintain PROPER FORM. Regardless, reverse planks are still a great excercise.
SIR CAN PLEASE MAKE A VIDEO ON DEEP SQUAT.I DON’T KNOW TO IT.SO PLEASE
Thank you for this best advice Doktor��. Im here in the philippines
Hi Doctor I am from India a Physical therapist… I have tried but the pressure comes on my biceps, and wrist MCP joints…
can this be done during pregnancy? am pregnant in third trimester and I only do walking and squats 4 times a week. occasionally I do climbs stairs. moderately active throughout Pregnancy. just want to try something different.
i’ve always been interested in breakdancing. But i simply dont have enough strength in my body for all the power moves, looking at your body. its perfect for dancing. Have you every thought of joining breakdancing? doing power moves such as flare or swipes?
She loses a tremendous amount of form with each leg lift. She really needs to concentrate on her form more.
Can I or should I be able to do this style of reverse plank if I had a successful L3-L4 spinal fusion surgery nearly 3 years ago? I’m really in need of a safe and effective way to strengthen my core and back safely being as I also have a previous history of back spasms. Love the videos very informative thank you!
I agree that regular planks can sometimes be rough on the shoulders-probably not healthy shoulders, but if you’ve had problems it might be a different story. I’ll have to try these. The only thing I wonder about with this version of plank is the amount of force placed on the wrists.
@SirRebrl her form is fine quit trying to sound important or post a video of you with better form.
I feel like only my arms are working, they are shaking like crazy am I doing it wrong?
I saw this from jeff, a the athlean x plus I doing this exercise for close to 2 yrs now from a woman on YouTube. Like you did your homework buddy. Thank you still.
Hello doctor one small doubt my father is suffering with back pain and Spondylitis,he can do this no.problem for his health?
Doctor Mandell only ur name…gives me great relief to my pains…then when i listen to the lectures…my pains drops to 50% then when i finally do the exercises…I completely becomes pain free…Doctor Mandell…if u no…u no..thanks alot and God bless u Sir.
I have a question, my neck an head must be aligned with my torso as I’m doing the plank?or they should stay vertical like my arms?
Thanks a million sir for your selfless service. Today’s selfish world of doctors You are a precedent for all doctors and humanity ������
Спасибо за перевод.Цены вам нет.Переводить пожалуйста ещё видео.Сделаю репосты ибо это очень полезное видео
Mandell my urine is foamy and bubbly what should I do?? Too much lather!
Thanks Doc for another great, helpful video. I have a bad back and do planks daily which help, but also aggravate things too. This was so less stressful on my back and I actually felt the areas more! You’re a godsend! Namaste ��
O my.. That must be the reason I started to feel pain in my neck after doing regular planks ��
time goes too fast? look at the clock while doing a plank and you will see…
Thankyou Dr. Mandell. However, i would like to point out that this Reverse Plank put too much stress on the wrist joints.
In the pic you showed us the head doesn’t seemed to be aligned with rest of the spine, one should be looking up on the ceiling to keep the head aligned with the spine, right??
New core exercise for me. Thanks I felt good doing normal planks with the pushup one are then left doing 3 sets 20 reps. Then doing regular planks 2sets 2-3mons each. But I would feel stress on certain joints. Hopefully this works better.
Thanks Doc
You’re videos have helped me in so many ways… thank you so much!
I saw the thumbnail without watching the video.
My back is wet now:)
@rhodesdarcy Her form was great before the leg lifts, but her ass was just over half as high off the ground after them. The work on the abs in the exercise comes from holding one’s body straight.
I don’t drop my form doing leg lifts, but I’m not flexible enough to lift my leg as high. A comparison wouldn’t be entirely valid.
I wasn’t trying to sound important; I was merely commenting on her form so people know to try and keep their body straight when doing leg lifts, because form is important.
I’ve NEVER done a simple plank. Instead, discovering the plank, and immediately noticing how minor it seemed. I began with one-legged planks with my arms out in fly position. Arms overhead will challenge you, until you are strong at pulldowns. You may have also seen side planks with legs spreadone in the air.
Hanging leg lifts and curling up are a must, as are fast single leg raises. inverted curl-ups. Jackknife situps are another optionthose are an old basic gymnastic exalthough you may get bored after 300 or more.
Such things help sprinting speed or climbing facility. So things done in the gym can help real actions, and a lot of real-lie activities can give ideas for the more isolated exercises in the gym.
Jeff’s variations stillare tougher and more creative, though. Can’t wait to tear my ribs apart rolling barbells around & get humbled by wall jumping jacks.
Man what’s this bullshit I am not saying this exercise is bad but if this senior gentlemen (he’s not a doctor) cant do the demonstration himself how does he except especially people over 55 to do these exercises.
Luckily there are plenty of other videos for people to follow, people (cough cough sheep) why follow these youtubers they are just copying info from other sites and youtubers why listen to this guy why is he so special he’s not.
I would get bad muscle spasm on my arms doing it that way but I’ll try
Can you please make a series for beginners?? I mean how to start??
Thank you doctor for all these precious mini hacks for health.. Long live and god please bless you!!!!!!
Thank You! You explain the method of doing these exercises so succinctly! Had never heard of this plank. I actually LOVE planking. I’d much rather hold static poses than do repetitive movements. I’d love to see more of these static exercises. Keep up the great videos!
thanks a lot for showing those exercices. i like doing them myself because they do a world of good.
They’re not easy if you put your elbows further front or if strong enough put your hands way out all those other exercises will burn your shoulders faster than the core.. also side planks with a weight held out or on your side and rollouts are better options shit ever leg raises or knee raises hanging or laying are better tbh
very nice info. Thank You! I will do 5 times a week for 3 weeks and update how I feel.
i’m not a mom, but i love your workouts! they’re great for all women!!!
Please sir Don’t stop making vedios…n keep always awaring us… thank you..sir
Love from India
Seems like a Great All One with can save us time as well. Have wanted Work on all lately! Have tried most of what you already posted. Yoga postures help as well as time permits!
Where did you learn all of this which you post in your videos?
Three exercises you must try… after you’ve trained for a really long time.
Dr. Mandell, I tried this plank today and it was awesome, I have never felt my body get activated like this. Thank you for all you do. Much love.
What a piece of shit to throw an innocent puppy out the window good on you for taking him in and I hope the prick that did this get beat up badly
After 25 days in the 6 pack promise app, 1 minute planks are easy.
Why don’t you demonstrate yourself how it’s done? Or is it that you just can’t do it?
Ps
You’re not a doctor.
I’ve found that face down planks hurt my lower back when I begin to lose form. This looks promising, I’ll give it a shot at my next session. Thanks for the tip Dr.M.
Thanks for God i have Dr. like you ��������
God bless you always Dr.
hi, can you please tell me where can i find those kind of grips for pullups min: 0.06, the blue one? becouse i cant use magnesuim pulver where i train it is ferboten. thank you very much for your videos..
The same thing could be said with almost any body weight exercises
Can you do this exercise with the weight-bearing on your elbows instead of on your hands?
do these also help in gaining big hips and but.thnx doc but they hurt
Why are people disagreeing with Jeff, it’s literally his job to know these things. Listen to the expert people.
Hey Girls: I have issues with my SI joint. Im looking for exercises that will strengthen hip area. And If U girls have any recommendations for stretches.
Thanx
difference between reverse plank and standard plank? Is the reverse plank really neccessary?
thanks a lot for showing those exercices. i like doing them myself because they do a world of good.
I find planks easy now I remember when they wasn’t easy so I understand how challenging they can be.
Great videos! Very inspiring. I’ve been into fitness for 30 years, and I thought I had a broad range with strength training, yoga, and martial arts, but with calisthenics information (from you and a few other proponents) I’m just amazed at how much I still have to work on, and how many gaps I’ve had in my training all along. Thanks! On a related note, what are those slip on workout shoes? They seem ideal for outdoor locomotion, yoga etc.. Thank you.
So cute to see this I just googled ‘reverse plank’ and this came up such a baby I love you on BBOD:)
When I look at Jeff’s torso, I see the torsos Michelangelo used to sketch. Jeff is not only an exceptional professional, he also is a living work of art.:))
Check out J.Captiah’s newly inspired Dr. Mandell shoes.
https://www.aliveshoes.com/j-captiah-4
Another exercise that beats the snot out of tall people.
A lot of exercises need disclaimers on them.
The difficulty for someone short is a 3 or 4 while on someone tall, a 9 or 10 even a 10+
The original bodyrock chick did a ton of stuff that is potentially dangerous for someone tall. She was only about 5’3.
At 6 foot the reverse plank is much harder on the arms than traditional.
And lucky probably won’t do anything right. He’ll be depressed soon
Had to say you are incredible. Wish I had the motivation to get my body in shape like you do. Wife left me after 21 years so I’m going to get in great shape just to piss her off. I just started doing planks at 65 and if I last 30 seconds I’ve done an incredible feat. Still trying everyday for 1 week. Trying for 2 weeks now. Feel a lot better and my stomach is tighter. Had to put another hold in my belt. Sweet. It’s not much but at least I’m trying. I’m 5’8 and weigh 182 pounds. Want to finally get rid of my belly. Trying to see if I can finally see my 6 pack too. Thanks for the motivation.
thanks a lot for showing those exercices. i like doing them myself because they do a world of good.
with all the stuff this guy does you can EVEN SEE A SINGLE DROP OF SWEAT is that NORMAL?
This was an awesome! Nice job! I will try putting this in my workout. I’ve missed some mobility in my childhood, then I will try to improve somethings that I have.
You should do demonstration as visual example helps to understand it better. Thank you for sharing.
thanks a lot for showing those exercices. i like doing them myself because they do a world of good.
0:28 Instead of calling a joint “bad”, how about suggesting some mobility exercises for it? https://www.youtube.com/watch?v=mSZWSQSSEjE
Thank you dr. Mandell for your information. Godbless you..����
Fam the only problem with this vid. Planks you can do at home, most of this stuff you can’t. We need a home alternative
Thank you Dr for your work. I had this question regarding the safety of traditional planks just a few days ago.
What if we increase the lever between the arms and the legs? The abs will be more engaged to stabilize the body?
I am not surprised about jeff finding the plank so relaxing.
Very interesting video! My best compliments! Would you or anybody who knows it please tell me the name of those particular shoes you wear in this video?
This is a great video. These exercises, alone, will give u a very good look. Chiseled. Wedge shape. But start with very basic variations. And build up slowly.Thanks Alex.
Hi calimove, can i ask something. I’ve am actively trying to increase my hamstring flexibility but its not quite there yet so i can’t make the leg raises to 90 degrees. Should i do these for core training still and go as high as i can? or should i bend my knees to allow my knees to touch my chest?
Dear Dr. Mandell: I got piriformis syndrome(Dehydration of the intervertebral disc L4-L5 with disc prominence at said level.) I am changing my abs exercises to these…I’d apreciatte your suggestions:) I am practicing swimming too! Blessings from Perú!
I’d watch more videos, but I can’t stand seeing half [email protected] guys, then again, I’m a straight.guy.
I’ve NEVER done a simple plank. Instead, discovering the plank, and immediately noticing how minor it seemed. I began with one-legged planks with my arms out in fly position. Arms overhead will challenge you, until you are strong at pulldowns. You may have also seen side planks with legs spreadone in the air.
Hanging leg lifts and curling up are a must, as are fast single leg raises. inverted curl-ups. Jackknife situps are another optionthose are an old basic gymnastic exalthough you may get bored after 300 or more.
Such things help sprinting speed or climbing facility. So things doen in the gym can help real actions, and a lot of real-lie activities can give ideas for the more isolated exercises in the gym.
Namaste Dr Mandel, I can’t thank you enough for the information I have gathered from your vids specially for back pain and sinus. I have started these exercises and am feeling much better. Thankyou so much, greetings from India.
There’s only one person on earth like you. You are so special:)
haha I usually hate “fitness gurus” and that kinda thing but this guy is pretty good, he’s funny and offers realistic advice on starting new nutrition plans etc. I’m not really into bodybuilding and that kinda thing but as a BJJ and MMA practitioner a lot of his advice is really helpful!
Can you do leg raisers w/o hanging? Like hands on parallel bars?
If your arms are shaking like crazy, that doesn’t necessarily mean you’re performing the exercise wrong. It just means your arms aren’t currently strong enough to hold this position. As your arms get stronger through regular pressing exercises (pushups, shoulder presses, triceps presses), you’ll be able to perform the reverse plank exercise without your arms shaking. In the meantime while you work towards increasing your arm strength, you can perform this exercise from your elbows.
actually i can’t handle normal plank for a minute, that is why i’m on it right now
For every type of postural problem there is precise exercices that has to be done. This exercices can apply to certain type of postural problem but not all of them.
Can you give a hint how to get strenth for the peacock pose?
Don’t bend your knees LMAO. I wish I could keep them straight. I do martial arts for years now and along with it I do stretching, but I still struggle at keeping my knees straight, when sitting upright and I cant bend any further. Similarly, I suck at deep squat and horse stance.
The only thing that really increased my mobility in this respect was to sit upright with my legs straight and forcing myself into a slavic squat for extended periods, however, both of these stretches, left me with a weak stabilising muscles resulting in occasional back-pain. I’d be happy for any advice.
thanks a lot for showing those exercices. i like doing them myself because they do a world of good.
Depends on how you do the planks. You can stretch out your arms further from your head and tuck your elbows closer to your body (as vertical to your body as possible as opposed to them being at about a 45 degree angle) to put more of work on your core rather than your arms.
Hello, question: Are there any exercise to get a jaw line or its only genetics?
I have no idea what is being said here. I can tell you that I have been working out most of my adult life and playing sports and martial arts too. I will tell you that for me doing planks for a few sets of 1 to 2 minutes at the end of my workouts absolutely is boring but kicks my ass too. I do hate planks but they are also very challenging to me.
Thanks Alex I try your many exercises can you please also do one video for double bar exercise beginners
Can’t do push up. You suggest any exercise that I can do push up to 5-7 in a week or 2 week
Are all these exercises hard.Seems like u have to train very hard just to do a few sets.
Clicked on it because of the dog.�� Stayed because of the intro!! ���� Coming back because of the information! ����
Hello my name Apy I was European champion kickboxing in 80s kilo but now I am 102 kilo when I was 80 kg I was Very flexible but now I want to make the same training what do you do can you give me some information please because I like you training too much
Been working out for a while I love the exercises you give and it motivates me to challenge myself even though some of its difficult
Wonderful.. I have been trying some of them lately.. THANK YOU.