February 3, 2018
Reverse Plank:
Hi Everyone!
Well, it's Day 8 of My 10-Day Plank Challenge, and I hope you're hanging in there! Don't forget that if you are new to this mini-challenge, or missed any of the days, all the plank variations are on my
Facebook page - so visit if you want to see all the planks we have done so far! Today let's flip it on over for a REVERSE PLANK!
THE CHALLENGE: The Reverse Plank. It's important to do this one correctly. Begin by sitting on your booty with your legs straight. Bring your palms a few inches behind you with your fingertips facing your toes. Press your feet flat into the ground and lift your booty off the ground keeping your shoulders in line with your wrists and your legs straight, keeping your body in a long, diagonal line from your head to your toes.
THE GOAL: Hold that position for 10 second intervals keeping your feet flat while squeezing your buttocks, resting as needed and eventually work your way up to a minute. This one relies on your upper body strength so it's a more advanced and challenging plank.
If you are more advanced you can try and add a leg lift. Alternate between lifting your right leg up and holding for 5 seconds, then your left leg up and holding for 5 seconds. Move with control, making the movements slow & steady and keeping the hips lifted. Try and complete three leg lifts on each side.
THE BENEFIT: The Reverse Plank targets your arms, your booty, your shoulders, your legs AND your abs.
If you have liked this mini-challenge,
sign up for your 7-day FREE trial of my LifeFit 360 - it includes different challenges and plans, including my popular LifeFit 360: 10-Week Whole Body Plan.
And don't forget to post your plank pics to your Facebook, Twitter and Instagram pages using the hashtag #PlanksALotDenise. YOU are worth it!
Let's get fitter together - inside and out,
Denise
