Reverse Plank Benefits For Weight Loss

Reverse Plank Exercise

Obesity is one of the most common health problems faced by people of all ages around the world. There are many different causes of being overweight like sedentary lifestyle, ill-eating habits, hereditary factors, medications, and underlying health problems. Thus, people often look for ways to get rid of excess fat for weight loss and management. However, a nutrient-dense diet with targeted exercises is the best solution for the obesity problem. One such highly-effective and targeted exercise is the reverse plank pose. To provide a better idea, here we’ll check out the reverse plank benefits for weight loss, along with other important facts.

What Is Reverse Plank?

As the name is self-explanatory, the reverse plank pose is a variation of the standard or traditional plank pose. However, this exercise is performed in the opposite way of the latter. People often don’t pay attention to the reverse plank but it’s an incredible core exercise that everyone must try. This exercise targets all the major muscles in the core area, along with many other body muscles. If you’re bored of doing the standard plank and its variations, try challenging yourself with this intense exercise.

Benefits of Reverse Plank Exercise

Here are some of the top health benefits offered by the reverse plank exercise.

The reverse plank exercise is proven to eliminate excess fat from the core area, hamstrings, and glutes. Furthermore, it helps in boosting the metabolism of the body. Thus, you can burn more calories and lose weight quickly. However, you need to consume a nutrient-dense diet rather than a calorie-dense diet for the best results. Also, the reverse plank is very effective in improving the body’s overall fitness to perform more physical activities. This further helps to burn excess fat and calories to boost the weight loss process.

Core Strengthening

Core Strengthening

Another amazing benefit of the reverse plank exercise is the toning and strengthening of the complete core. This pose targets all your major core muscles like the obliques, abs, and erector spinae. A stronger core is highly beneficial for you to easily perform all kinds of physical activities like athletics and sports. Furthermore, people look good with a toned and muscular core area.

Good Posture

Good Posture

The reverse plank exercise is very effective in improving body posture by strengthening the back, glutes, core, and legs. A good posture is very important for proper weight distribution and the prevention of injuries. Furthermore, a person feels more confident and self-assured with a proper body posture. Also, it helps to prevent back problems while lifting weights, keeps bones aligned, averts joint problems, and boosts body growth. People who suffer from frequent back pain can also benefit from the reverse plank pose.


Improved Stability & Flexibility

Improved Stability

This amazing exercise also helps to improve the overall stability of the body by strengthening all the major body muscles. Furthermore, it even helps to enhance the flexibility of the body by building the core area. Thus, you can easily perform heavy physical activities as well as sports activities like athletics.

Stress Alleviation

Stress Alleviation

Another amazing health benefit of the reverse plank is that it helps in alleviating mental stress too. You might be wondering, how could a physical exercise relieve stress? As we perform different physical activities daily, our muscles often get strained due to sitting jobs. Tiredness and low energy can often lead to mental stress too. Reverse planking is very effective in reducing strain and tension from all the major body muscles. Thus, your body feels more energetic and stronger to perform physical activities easily during the day. So you feel more confident and mentally fit to perform day to day activities in life.

How To Do The Reverse Plank Exercise?

Here are the steps to perform the reverse plank exercise correctly.

Target Muscles

– Core, Abs, Hamstrings, Lower Back, Glutes, Obliques, and Shoulders

  • Firstly, sit down on a floor mat and extend your legs straight in the front direction.
  • Now place both your palms on the floor at a little distance behind your buttocks. Make sure your fingers are facing towards your toes and shoulder blades are drawn into the back for power generation.
  • While inhaling, squeeze your core and use your arms strength to lift your hips off the ground. Just like the standard plank, make sure that your head, chest, buttocks, thighs, and lower legs are in a straight line.
  • Drop your head a bit backward and hold your body in this position for as long as possible.
  • When your body starts dipping and you can’t hold the pose anymore, slowly lower the body onto the floor.
  • Repeat these steps 2-3 times daily.

The Bottom Line

So these were all the benefits of reverse plank for weight loss and the right way to perform this exercise. Thus, you need to include the reverse plank pose into your workout routine to get your body into shape. However, eating a healthy diet is very important to get the best results in little time. For this, you can always contact a licensed dietician to obtain a customized diet plan prepared for you.



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