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Day 8 of My 10-Day Plank Challenge: The Reverse Plank

April 23rd, 2015




Hi Everyone!

Well, it’s Day 8 and I hope you’re hanging in there!  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.

reverse plank leg lift

THE BENEFIT:  The Reverse Plank targets your arms, your booty, your shoulders, your legs AND your abs.

Only two more days left before the big drawing!  Don’t forget to post your plank pics to your Facebook, Twitter and Instagram pages using the hashtag #PlanksALotDenise for the chance to win a free membership to my 10-Week Plan.  YOU are worth it!

Love always from Your Personal Trainer,