How to Do Reverse Plank

How to Do Reverse Plank

If you want to try out an effective form of exercise that can work out different muscle groups, you should learn how to do reverse plank today.

The reverse plank is a core body exercise that engages other muscle groups in the body. When you perform the reverse plank, you are teaching your body to activate the hamstrings, glutes, lower back as well as your arms.

It is an excellent addition to your workout that will provide your body with a significant chest and shoulder stretch.

Many have used reverse planks in yoga, but it can be incorporated in almost any workout or even on its own. It is the ideal exercise to open up your chest muscles if you engage in a lengthy arm workout.

What muscles does reverse plank work?

As a whole-body exercise for strengthening, the reverse plank focuses on your lower back, core, and arms along with your shoulders, glutes, and hamstrings.

While this isometric exercise strengthens these muscles, the chest and shoulders will get a good stretch while the anterior part of the hips is opened.

What are the benefits of the reverse plank?

Most individuals are aware that planks are the ideal choice for the great results they provide in terms of core strength. The reverse plank is similar to all front planks, except the main muscle comes from the backside instead of the front.

There are several reasons why you should include a reverse plank in your workout.

I will share below some of the benefits of the reverse plank.

Strengthening your lower back

With many people worldwide suffering from back pain at some point in life, it is vital to start working on strengthening your lower back and core muscles that help support it.

The reverse plank is an exercise that will not place any pressure or strain on your spine but encourages the entire core surrounding it to contract and strengthen.

Low-impact abdominal exercise without any equipment

You do not need any equipment to perform the reverse plank – all you need is a little space to get started. A strong core will help you feel and look good. It will also lower your risk for low-back injuries. With a robust and healthy core, it will prevent injuries while you are performing other exercises.

Opening up the front of the body

In recent years, where many individuals are slouched over a computer, phone, or steering wheel, our bodies’ front side muscles can weaken and shorten over time. In no time, it leads to a stooped-over posture and tense muscles.

Including the reverse plank in your workout opens and stretches out the front of the body while strengthening the backside. This is the ideal combination to help you achieve the ideal posture and minimize the pain.

Challenging the shoulders

Although the reverse plank is mainly focused on your core, the exercise also strengthens the shoulders and arms and allows them to stretch out at the same time.

Steps on how to do a reverse plank

Before I proceed to the steps on how to do a reverse plank, it is essential to warm-up properly.

The reverse plank is the ideal way to strengthen and stretch your arms, shoulders, upper back, glutes, legs, and wrists in a single go.

Generally, you must hold for 30 seconds and return to the resting position for a few seconds and repeat for two more minutes.

  • Start by sitting on the floor with the legs extended in front of you. Draw your hands a few inches at the rear of your hips and switch your palms so your fingertips point to your toes.

  • Rotate your upper arms externally while pressing your hands securely down into the mat. Move your shoulder blades into your back and lift your chests.

  • While inhaling, press your hands and feet down and raise your hips towards the ceiling. Work toward pressing the soles of your feet into the floor while making sure that your legs are straight and out.

  • Once you feel comfortable, you can steadily release your head. Let it drop back and hold for up to 30 seconds. When releasing, steadily lower your hips to the floor.

When it comes to the ideal reps/set for the best results, I suggest starting with short holds of 5 to 10 seconds, working your way to longer holds over time.

In case your hips drop to the ground, it is an indication that you do not have enough glute strength yet. I recommend starting with some basic moves such as lateral band walks, clamshells, squats, or glute bridges. Try to aim for 8 to 13 reps for three sets of reverse planks.

If there is pain or discomfort in your lower back, it merely means that you are extending your back instead of your hips. This is often a result of weak glute muscles. When cramps in your hamstrings occur, you were not able to activate your hamstrings and glutes. The solution is to start with a more comfortable exercise before moving on to the reverse plank.

Can reverse plank burn calories?

The main objective of isometric exercise is not to burn calories. Generally, the stillness of the exercise limits the calories you will burn.

Nevertheless, since the reverse plank helps strengthen your muscles and we know that the muscles help burn calories daily, it can help in your overall calorie burn.

How to incorporate reverse plank in your workout

Now that you know how to do a reverse plank, I suggest including it in your workout. The reverse plank is a great exercise that you can do every day and enjoy its benefits.

You can incorporate reverse plank in a yoga workout. Yoga not only stretches your muscles and calms you down, but it is also a complete body workout if correctly done.

What are the variations?

If you want to challenge yourself more by adding more activity into your workout, you can easily switch from the reverse plank into a set of straight bridges.

It involves the same positions, but instead of maintaining your body up in the plank pose, you will thrust up and down.

I recommend performing sets of 20-25 bridges, which will surely pump your whole body. You can even add weight to your waist or increase the hold time.

Final Thoughts

Learning how to do reverse plank will surely come in handy if you want an exercise to work out several muscle groups in your body.

The steps on how to perform the reverse plank, benefits, and other useful tips that I shared will help you perfect the exercise in no time.