Sitting All Day? This One Exercise Fixes Everything!, by Squat University on YouTube. 3 min 14 s.
- Video length
- 3 min 14 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Sit on the floor with your legs straight out in front of you and your hands on the mat just behind your hips, fingers pointing forward.
Before you start, test your posture. Stand against a wall and notice how far your shoulders and head sit from it, so you have a baseline.
Press your palms into the floor and lift your hips until your body forms a straight line from your heels through your hips to your shoulders.
Squeeze your glutes and pull your shoulder blades back and down. Keep your chest open and your chin slightly tucked.
Hold the position while breathing normally. Start with 15 to 20 seconds and add a few seconds each week.
Lower your hips slowly to the floor and rest for 30 seconds before the next round.
Do 3 rounds in total, then repeat the wall test to see whether your shoulders sit closer to the wall.
Use the reverse plank two or three times a week, or as a short break during long sitting days.
Tips and common mistakes
Keep your hips lifted the whole time. If your lower back sags, shorten the hold.
If the full version is too hard, bend your knees or rest your forearms on a bench.
Do not let your head drop back. Keep your neck in line with your spine.
Stop if you feel sharp pain in your wrists, shoulders or lower back and check your form.
Questions
How long should I hold a reverse plank?
Start with 15 to 20 seconds and build up over a few weeks. Three rounds with short rests is plenty for most people.
Can I do a reverse plank if my wrists hurt?
Yes, try it on your forearms or with your hands on a low bench. If the pain continues, check with a health professional.
Does the reverse plank really fix rounded shoulders?
It strengthens your back and opens your chest, which helps. Pair it with standing up and moving regularly through the day for the best results.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
