Performing a reverse plank with leg lifts combines core strength with lower body control, adding an extra challenge to the standard reverse plank.
Here is a simple guide based on the provided reference:
Step-by-Step Instructions
- Start in Reverse Plank: Sit on the floor with your legs extended out in front of you. Place your hands behind you, fingers pointing towards your feet or slightly out to the sides, depending on what is comfortable for your shoulders.
- Lift Hips: Press through your heels and hands to lift your hips off the floor. Keep your body straight from head to heels, forming a reverse plank position.
- Lift One Leg: While keeping your hips raised and stable, lift your right leg up.
- Hold Briefly: Hold the leg in the lifted position for several seconds, ensuring you keep your hips raised and level.
- Switch and Alternate: Lower your right leg and switch legs, lifting your left leg. Alternate legs in this manner.
- Maintain Form: Continue alternating leg lifts for the desired duration, typically for 30 to 60 seconds, making sure you are not allowing your midsection to sag.
Key Form Tips
- Keep your core engaged throughout the exercise.
- Avoid letting your hips drop or tilt when lifting a leg.
- Maintain a straight line from head to heels in the plank position.
- Focus on controlled movements rather than speed.
This exercise targets the core, glutes, hamstrings, and shoulders, providing a comprehensive back-of-the-body workout.
