Sit on the floor with your legs stretched out, hands placed behind your body (fingers pointing forwards or slightly outwards, hands roughly under your shoulders). Push yourself upwards until your body forms a straight line from head to heel. Actively ‘open’ your chest upwards, keep your head in a neutral position (or tilt it slightly back without straining), and keep your shoulders stable without pulling them towards your ears. The buttocks (important), the hamstrings and the back are actively engaged. Hold the position isometrically.
Attention:
The pelvis should not sag (glutes not engaged, lack of tension), no hyperextension in the lower back (incorrect strain, glutes not working enough), no slumping or forward tilting of the shoulders, wrist pain due to incorrect positioning, do not tilt your head back too far (unnecessary strain on the neck).
Lighten:
Bend your knees (bent knee reverse plank); rest on your forearms instead of your hands to take the pressure off your wrists (reverse forearm plank); lift your pelvis only slightly (partial movement – to build up technique).
Harden:
Lift one leg to engage the core and glutes more (single-leg reverse plank); raise your feet (e.g. onto a bench or box); keep your weight on your pelvis.
