{"id":1236,"date":"2022-04-03T07:51:00","date_gmt":"2022-04-03T14:51:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1236"},"modified":"2022-04-11T08:57:43","modified_gmt":"2022-04-11T15:57:43","slug":"reverse-plank-low","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/reverse-plank-low\/","title":{"rendered":"Day 55 – Reverse Plank (Low)"},"content":{"rendered":"

\"Reverse<\/p>\n\n\n

Reverse planking is a variation to the regular planking that exercises your core in a different way. You still use your abdomen muscles and back muscles, but your arms, shoulders, and legs are trained differently.<\/p>\n\n\n\n

Make sure to warm up properly and focuse on your breathing during these plank variations.<\/p>\n\n\n\n

HOW TO…<\/strong><\/p>\n\n\n\n

  1. Lie down on the floor on your back.<\/li>
  2. Now push yourself on your elbows with your hips still on the floor. <\/li>
  3. Make sure to look upwards and not forward towards your feet.<\/li>
  4. Next, push your hips up from the floor. Your body will only rest on your lower arm and your heels.<\/li>
  5. Keep your elbows as close to your body as possible.<\/li>
  6. Hold for a few seconds.<\/li>
  7. Lower your hips back onto the floor.

    Note:<\/strong> It is best to do this exercise on a yoga mat<\/a>. The mat will protect your elbows from bruising. It will also help prevent your elbows from sliding outwards while doing the reverse plank.<\/li><\/ol>\n\n\n\n

    Progression:<\/strong> Once in this position, hold it as long as you can without suffering proper form. Build it up slowly, using resting intervals to increase your stamina.<\/p>\n\n\n\n

    Goal:<\/strong> Work your way up to holding this position for 30 seconds.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Reverse Plank (Low)<\/p>\n","protected":false},"author":2,"featured_media":2863,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178,182],"class_list":["post-1236","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","tag-reverse","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1236","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=1236"}],"version-history":[{"count":4,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1236\/revisions"}],"predecessor-version":[{"id":3400,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1236\/revisions\/3400"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2863"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1236"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1236"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1236"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}