Reverse Plank
| Similar Pose Names: | Leg Pull Back,Leg Pull Up |
|---|---|
| Category: | Matwork |
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Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
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| Sub Category: | Matwork |
| Types: | Arm Balance, Balance, Object, Prone, Seated & Floor, Strengthen |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Lower Back, Psoas, Wrists & Arms |
| Chakras: | Base, Solar Plexus Centre |
| Therapy: | Confidence Building, Leg Congestion, Poor Posture, Varicose Veins |
| Drishti: | Tip Of Nose |
| Dosha: | Pitta |
Sit with your legs extended in front of you. Place your palms on the mat, slightly behind and outside your hips. Press into your palms and lift your hips and torso up while gazing up to the ceiling. Point your toes. Keep your arms and legs straight (your body forms a straight line from your head to heels). Squeeze your abdominals. Hold. Return to the start position by lowering your hips and torso to the mat. Repeat.
Strengthens arms, wrists, and spine. Tones abs. Engages hip abductors, hip adductors, hip flexors, and lumbar spine.
A) Elbows and forearms on the mat. B) Reverse Table Top (legs are bent and feet are planted on the mat with knees at a 90-degree angle). C) Single Leg Reverse Plank (reverse plank with one foot on the mat and the other raised up).
Carpal tunnel syndrome. Neck or shoulder injury.
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How To Teach Reverse Plank Pilates Exercise
The Reverse Plank pilates exercise is also known as Leg Pull Up and Leg Pull Back. This exercise is wonderful for strengthening your arms, wrists, and spine. It will tone your abdominals. It will engage your hip abductors, hip adductors, hip flexors, and lumbar spine. And it will do wonders for improving your posture (by opening your shoulders). Your entire body will feel like it’s had a good workout with Reverse Plank!
Reverse plank is similar to a standard Plank pilates exercise in that you support your body weight with only your hands and feet. The difference is that you are facing up with your hands behind you rather than facing the ground.
Also Known As: Leg Pull Up. Leg Pull Back
Category: Pilates Matwork
Level: Advanced
Benefits: Strengthens arms, wrists, and spine. Abdominal toner. Engage your hip abductors, hip adductors, hip flexors, and lumbar spine.
Precautions: Carpal tunnel syndrome. Neck or shoulder injury.
6 Teaching Steps For Reverse Plank Pilates Exercise
Step 1: Legs Extended
Sit with your legs extended in front of you and place your palms on the mat, slightly behind and outside your hips.
Step 2: Lift
Press into your palms and lift your hips and torso up while gazing up to the ceiling. Point your toes.
Step 3: Straight Line
Keep your arms and legs straight (your body forms a straight line from your head to heels).
Step 4: Abdominals
Squeeze your abdominals.
Step 5: Hold
Hold.
Step 6: Return
Return to the start position by lowering your hips and torso to the mat.
8 Benefits Of Reverse Plank Pilates Exercise
It’s always a good idea to be aware of the benefits when performing a pilates exercise. Reverse Plank has the following eight benefits for your body…
- Strengthens arms.
- Strengthens wrists.
- Strengthens spine.
- Tones abdominals.
- Engages hip abductors.
- Engages hip adductors.
- Engages hip flexors.
- Engages lumbar spine.
Another benefit of the Reverse Plank pilates exercise is that it is a Pilates matwork bodyweight exercise that you can practice from the comfort of your home.
8 Beginner Modifications For Reverse Plank Pilates Exercise
Modification 1: Elbows & Forearms
Elbows and forearms on the mat.
Modification 2: Reverse Table Top
Legs are bent and feet are planted on the mat with knees at a 90-degree angle. You will look like a table top.
Modification 3: Side Plank
Side Plank pilates exercise
Modification 4: Plank Roll Out On A Swiss Ball
Plank Roll Out On A Swiss Ball pilates exercise
Modification 5: Plank Kick On A Swiss Ball
Plank Kick On A Swiss Ball pilates exercise
Modification 6: Plank On Knees
Plank on Knees pilates exercise
Modification 7: Plank With Mini Ball
Plank With Mini Ball pilates exercise
Modification 8: Upper Back Extension
Upper Back Extension pilates exercise
2 Advanced Modifications For Reverse Plank Pilates Exercise
Modification 1: Single-Leg Reverse Plank
Reverse plank with one foot on the mat and the other raised up.
Modification 2: Reverse Swan On Wunda
Reverse Swan On Wunda pilates exercise
Free Joseph Pilates Lesson Plan PDF
You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises.
