Reverse plank

A face-up plank with your body straight from shoulders to heels, strengthening the glutes, hamstrings and lower back.

How to do it

1. 01Sit with your legs straight and hands on the floor behind your hips, fingers pointing toward your feet.
2. 02Press through your heels and hands to lift your hips until your body is straight from shoulders to heels.
3. 03Squeeze your glutes and abs, open your chest and keep your shoulders down away from your ears.
4. 04Breathe steadily throughout the hold, then lower your hips gently.

Common mistakes

• Hips sagging — squeeze your glutes to keep them in line with your shoulders.
• Dropping the head back — keep it in line with your torso.
• Shoulders shrugged or sinking — push the floor away and pull your shoulders down.

In the Back progression

1. 1Superman hold
2. 2Prone Y raise
3. 3Prone Y-T-W
4. 4Reverse snow angel
5. 5Reverse plank