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Reverse Plank: Techniques, Benefits, Variations – A Complete Guide

Reverse Plank: Techniques, Benefits, Variations

Reverse Plank: Techniques, Benefits, Variations – A Complete Guide

Reverse Plank – just like it sounds!

If you have time for just one posture exercise, this is the one. In the long run this exercise has the power to fix your posture. It opens up the chest , shoulders, hips, it also activates the butt, core and neck muscle.

What is Reverse Plank?

Reverse plank is a body weight exercise. It is performed by lying on your back with your hands behind your hips and lifting your body up from the floor, until your upper body and lower body form a straight line.

Key Points to Remember Before Attempting Reverse Plank

Reverse plank is a brilliant exercise to reduce fat and strengthen the core muscles, however there are certain points one should remember while attempting this exercise.

  • Practice the normal plank first, and then attempt reverse plank to avoid injuries
  • Keep your body in a straight line.
  • Don’t sag your hips, make sure they are in alignment with your body.
  • You should stop the set if you start losing your position.
  • You Should lock out your elbows and keep them intact, this will prevent unnecessary tension on your triceps.

Step-by-Step Guide on How to Do Reverse Plank Correctly: Techniques to Remember

Reverse planks are a great way to engage the core, tone it and improve posture and mobility.

This is the ideal exercise for strengthening crucial core muscles, but only as long as you are doing it right!

Sharing a detailed guide to avoid injuries

  • Step 1 – Stretch your legs out in front of your body in a sitting position. Now keep your hands behind your hips and fingers pointing forward
  • Step 2 – Gently press into your palms, now lift your hips and troso upwards, until it forms a straight line from head to toe
  • Step 3 – Keep your arms and legs straight and feel your abs while keeping your neck relaxed.
  • Step 4 – Hold the pose for 20 – 30 seconds and then slowly release your body towards the ground.

Tips for Beginners to Ease into Reverse Plank

As we all know by now that reverse plank is an excellent way to strengthen your core. It’s especially good for the muscles in your lower back. Here are some tips for beginners.

  • Stretching – A good body stretch will prepare your muscles and joints.
  • Focus – Focus on alignment, make sure your body is in a straight line from your head to your heels.
  • Breathing – Proper breathing can help you with a better form
  • Pause and rest – Give your body that break and rest, this is important for the beginners to avoid any injury.

Benefits of Reverse Plank

Your core has more than your abdominal muscles, Incorporating reverse plank in your fitness routine will give you a lot of benefits

  • It helps you lose weight
  • It balances your muscles
  • It makes your core stronger
  • It helps you reduce pain

Variations of Reverse Plank

To add a little more intensity into your workout, you can easily try variations of reverse plank.

It involves the same positions, but little additional steps-

  • Reverse tabletop pose, where you need to bend your legs keeping your feet on the ground, knees when raised should form a 90 degree angle. Your body has to be flat from your knees to your shoulders forming the table top.
  • Single leg reverse plank, this involves doing a reverse plank with only one foot on the ground and the other lifted in the air, and for the daredevils who want to make it even more challenging you can lift the raised leg up as far as you can.
  • Reverse plank using elbows, in this variation you can place your elbows slightly behinds and outside your hips.

How to Incorporate Reverse Plank into Your Fitness Routine

Incorporating reverse plank in your fitness routine can help you with strength and flexibility.

Below are some steps you can include in your fitness routine.

  • Start slow, prepare your body and mind.
  • Make sure you have a workout plan and try to do this exercise 3-4 times a week.
  • Focus on achieving the correct form and know that this exercise will improve your form.
  • Do a good combination of exercises like squats, pushups, lunges.
  • Cool down with some stretches, for a relaxed end

Common Mistakes to Avoid

Reverse plank is one of the best exercises to strengthen your core, only if you are doing it right. Following are a few mistakes you should avoid.

  • Don’t tilt your head forward or back.
  • Do not hyperextend your elbows and knees.
  • If you think your body is sagging, pause and end the reverse plank.

FAQs about Reverse Plank

One exercise which is a favorite amongst fitness enthusiasts is reverse plank.

Here are some Q&A’s I would like to answer.

Q1. Is the reverse plank suitable for beginners?

Yes, it is suitable for beginners if done in the right way where you are following all the steps properly and avoiding all the mistakes which were mentioned earlier.

Q2. Are there any modifications for individuals with wrist pain?

Yes, there are quite a few modifications for individuals with wrist pain. Sharing a few options.

  • Do this exercise for shorter durations, this will strengthen your wrist and improve the form.
  • Do this exercise using your forearms instead of your wrist.

Q3. What variations of the reverse plank can I try?

You can try several variations

  • Side reverse plank
  • Single arm reverse plank
  • Reverse plank with leg lift

Q4. Can I do reverse plank if I have a history of shoulder injuries?

If you have a history of shoulder injuries, consulting a professional help would be advisable. You can also start with small modifications.

Q5. What muscles does the reverse plank work?

Reverse plank is a full body exercise which mainly targets

  • Core muscles
  • Gluteal muscles
  • Hamstrings
  • Lower back muscles


The conclusion is that reverse plank is an effective exercise, it targets multiple muscle groups simultaneously. It helps in improving posture. I want to encourage everyone to incorporate a reverse plank workout routine in their daily life to gain strength and stability.

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