Physical therapist shares 30-second core exercise to reduce damage caused by sitting all day

You’ve tried the traditional plank, you’ve probably tried the side plank, but have you ever tried a reverse plank on for size? This underrated core exercise is exactly what it sounds like: Hold your body in the same longline plank position, except facing upward toward the floor. This exercise has gained popularity on social media, with users claiming it can improve pelvic tilt, create a flatter-looking stomach, and activate the deep core muscles. But the reverse plank is more than just a trending ab exercise.

“The reverse plank can actually be an excellent countermeasure to the poor postures adopted while sitting all day, which tightens your hip flexors and chest, while weakening the glutes and postural muscles in your back.” They say Aaron Horschig, DPT, of Squat University. “Unlike the front plank, this exercise targets your posterior chain, your spinal erectors, your glutes, and core, while really giving your chest a nice stretch and opening up your shoulders.”

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One Study Further examining the effectiveness of the reverse plank on people with forward shoulder posture found that five 30-second holds helped to temporarily correct the muscle imbalances commonly associated with the position. After doing reverse planks, participants showed increased activation of the serratus anterior and lower trapezius, muscles responsible for shoulder stability, while hyperactive muscles like the pecs and upper traps showed less activity.

So if you want to improve your posture or just need a new way to challenge your core, try the reverse plank. This exercise can be done on your hands for a more beginner-friendly variation, or on your forearms for a challenge. Focus on maintaining a straight line from your shoulders to your heels, lifting from the chest up, avoiding the common mistake of sinking your hips toward the ground.

How to do a reverse plank

1. Sit on the floor with your legs extended straight out in front of you and place your hands on the floor just behind your hips.
2. Press into your palms and heels and open your chest. Lift your hips up until your body forms a straight line from your shoulders to your heels.
3. Lift your chest, squeeze your glutes and tighten your core. Maintain the position while breathing continuously.

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