Reverse plank

The reverse tabletop plank is an all-around excellent core stabilizer, working abs, back, glutes, and shoulder stabilizer muscles. This exercise excels because it works so many muscles simultaneously, which is the way that we challenge our bodies in real life.

Getting set
Lie on your back with your knees bent and palms under your shoulders, and then lift yourself into a tabletop position. Point your fingers in whatever direction is most comfortable for your shoulders. Slide your shoulders down. Pull your abdominals inward.

The exercise
As you exhale, squeeze your buttocks and push up onto your heels. Avoid arching your upper or lower back. Hold your head in the most comfortable position for your neck — either upright and looking down your torso or lowered gently toward the back. Work up to a 30-second hold.

Do’s and don’ts

• DO keep your abdominals pulled in so you don’t arch your lower back or pop out your ribs.
• DO keep your shoulders down. Avoid hunching or collapsing into your shoulders.
• DON’T let your bottom sag down.

Other options
Reverse plank (easier): Lie on your back with your legs straight and palms under your shoulders, and then lift yourself onto your hands. Lift your hips, keeping your knees over your ankles, your abs and gluts tight and your spine lengthened. Supporting a shorter length is easier for your core stabilizers.
Reverse plank with leg lift (harder): Keep your torso parallel to the ground. Alternate lifting and lowering one leg at a time as high as you can without lowering your hips.