Reverse Plank
Complete guide to Reverse Plank. Learn proper form, technique, and execution. Targets Waist — Abdominals. Requires none. Step-by-step instructions and expert tips.
How to Perform Reverse Plank
Sit on the floor and place your hands behind you with fingers pointing forward.
Lift your hips off the floor so your body forms a straight line from your head to your heels, supported by your hands and heels.
Engage your abs and take a breath.
Hold the position, breathing steadily throughout.
Hold for the desired duration, then lower yourself down with control.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |