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Reverse Plank Variations Exercises for Weight Loss

Reverse Plank Variations for Weight Loss

Reverse Plank Variations Exercises for Weight Loss

Reverse plank variations is an effective weight loss exercise, along with weight loss it also increases overall strength and calorie.

Reverse Plank and its Role in Core Strength and Stability

If you want your core muscles to strengthen this is the perfect exercise. It plays a major role in building core strengths and core stability which gives you a lot of benefits.

Benefits of Reverse Plank for Weight Loss

Reverse plank will help you in losing weight, it also helps in making your core stronger.

  • It engages multiple muscle groups.
  • It enhances your core strength.
  • It boosts metabolism.
  • It improves posture and alignment.
  • It enhances stability and balance.
  • It increases your flexibility.

Top 5 Reverse Plank Variations for Weight Loss

Incorporate reverse plank variations for weight loss.

Here are top 5 reverse plank variation for weight loss:

1. Basic Reverse Plank

Basic Reverse Plank helps in building the core strength, it improves stability, it also engages multiple muscle groups.

How to Do a Basic Reverse Plank?

  • A basic Reverse Plank is an effective exercise which targets your core, shoulders and legs.
  • Sit on the floor with your legs in an outward position. Place your hands behind your hips and fingers in the front. Lift your body upwards forming a straight line.
  • Hold the plank for 15-30 seconds, make sure the form is correct.

2. Single Leg Reverse Plank

Single leg Reverse Plank is an advanced variation and it intensifies the form. You can get a lot of benifits from this form if done correctly.

How to Do a Single Leg Reverse Plank?

  • Sit on the floor with your legs straight.
  • Place your hands behind your hips and fingers pointing in the front.
  • Lift your hips upward and form a straight line Now that you are in the basic reverse plank position, lift one leg without losing your focus and balance.
  • Now that you are doing it correctly, hold it for 15 seconds or more. After that you can switch your leg and repeat it, maintaining the balance.

3. Reverse Plank with Leg Lifts

This variation will make your workouts a little more challenging and to make your core more strong Reverse Plank with leg lifts. If performed correctly the exercise will help you increase your strength, stability.

How to Do a Reverse Plank with Leg Lifts?

  • Keep your legs straight in the front while you are sitting on the floor
  • Keep your hands behind your hips and your fingers in the front.
  • Lift your hips upwards and make sure you have created a straight line.
  • Once you are in the basic reverse plank form lift one leg and keep it straight, hold your lifted leg slighter higher.
  • Hold the leg lift for 2-5 seconds, now repeat this form using the other leg.

4. Reverse Plank with Arm Raises

Reverse plank with arm raises helps in targeting your core and mostly upper back.

How to Do a Reverse Plank with Arm Raise

  • Start it with doing reverse plank, one your body form a straight line from your head to your heels move on to the next step
  • Now from Basic reverse plank position, raise one arm upwards keeping your hips balanced.
  • Hold the position for a few seconds and put your arm down, now repeat the same with the other arm.

5. Reverse Plank with Knee Tucks

This form focuses on building and strengthening your core and mostly glutes.

How to Do a Reverse Plank with Knee Tucks?

  • Start with doing a basic reverse plank, once you have achieved the form get on to the next step
  • From your basic reverse plank you have to lift your knee up and slowly bring it near your chest.
  • Hold the form for a few seconds and slowly lower your body to the ground. Repeat the same with the opposite knee.

Tips for Maximizing Weight Loss with Reverse Plank

Reverse plank is a brilliant form of exercise for weight loss. Sharing a few tips to maximize and help you reach your weight loss goal in an effective way.

  • You can add variations to the reverse plank and make it more challenging.
  • Slowly increasing the hold time of this form.

FAQs about Reverse Plank for Weight Loss

Here are a few questions which relate to the weightloss journey through reverse plank which I would like to answer.

Q1. Can reverse plank reduce belly fat?

Yes, reverse plank can help you reduce belly fat, it also helps you burn your calories.

Q2. How often should I do reverse planks to see weight loss results?

If you do reverse plank on a regular basis chances of seeing the weight loss results are high. Also, incorporating a good diet and being consistent can help you reach your goal in 4-5 weeks.

Q3. Can reverse plank improve posture and balance?

Yes, it can improve posture and balance if done correctly.

Q4. Will reverse plank help me tone my arms and legs?

Yes, reverse planks will help you tone your arms and legs. It works on your overall muscles.

Q5. How quickly can I expect to see weight loss results with reverse plank?

If you are consistent enough and if you are doing the form correctly you see will see results in 3-4 weeks


As we all know how powerful reverse planks are. Incorporating in your daily workout routine it can do wonders making your core strong and it will also give you a healthy lifestyle.

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