I eliminated my back pain and lost 1.5 kg in 3 days: An exercise that's better than push-ups and squats

If you’re struggling with accumulated abdominal fat and want to tighten your core, you don’t necessarily need to invest in expensive gyms. Just set aside a few minutes regularly for an effective exercise that can be done right at home. One of the most effective exercises for removing abdominal fat is the reverse plank. This exercise not only improves appearance but also offers a range of health benefits.

What is the reverse plank?

The reverse plank is a variation of the regular plank that emphasizes strengthening the glutes, calves, and core. Instead of resting on your forearms or palms, in this exercise you support yourself on your palms and heels, which allows for maximum activation of the abdominal muscles.

How to do it?

1. Prepare for the exercise
   Sit on the floor, extend your legs in front of you and place your palms on the floor facing your glutes.

2. Create a straight line
   Press into your palms and heels, lift your hips and create a straight line from your shoulders to your heels. Remember to tighten your abdominal muscles and draw your belly toward your spine.

3. Hold
   Maintain this position for 15 to 60 seconds, depending on your abilities. The longer you hold, the more you activate the muscles.

4. Slowly return
   After the time has passed, slowly lower yourself back to the floor.

What benefits does this exercise bring?

The reverse plank offers a range of health benefits that can help you not only lose weight but also improve your physical fitness and overall health:

• Strengthening the glutes and calves
  This exercise places a strong emphasis on the lower body, especially the glutes and calves. It’s an ideal way to tone this area.

• Intense fat burning
  The reverse plank activates more muscle groups, which means you burn fat more intensely during the exercise than with regular workouts.

• Improved posture
  This exercise naturally straightens your spine, resulting in better posture and prevention of back pain.

• Relief from back pain
  By performing the reverse plank regularly, you can help reduce or even eliminate back pain, which is common with a sedentary lifestyle.

Tips for faster results

If you want to maximize the effectiveness of the exercise and lose belly fat, add a few lifestyle changes. Here are some recommendations:

1. Healthy diet
   Make sure your diet contains enough protein, fiber and vitamins. Limit intake of refined sugars and unhealthy fats.

2. Adequate hydration
   Drink enough water so your body can eliminate toxins and stay hydrated.

3. Walking and movement
   If your health allows, incorporate more walking into your daily life. Brisk walking is an excellent way to burn calories.

4. Mindful eating
   Eat slowly and focus on each bite. This will help prevent overeating.

5. Sleep and recovery
   Quality sleep is key to recovery and preventing weight gain. Lack of sleep is associated with higher stress levels and weight gain.

Conclusion

If you want to effectively lose weight and tone your body, try the reverse plank. This simple exercise, which you can easily perform at home, brings significant health benefits. Just exercise regularly, maintain a proper lifestyle, and the results will come quickly.