The right way to do a reverse plank: 3 mistakes to absolutely avoid

Reverse plank is a brilliant exercise to reduce fat and strengthen the core, however, certain mistakes should be avoided when doing this exercise.
reverse planks
Be careful of these mistakes when doing reverse planks. Image courtesy: Shutterstock
Grace Bains Published: 24 Sep 2021, 09:00 am IST
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One exercise which is a favourite amongst fitness enthusiasts is reverse plank. Regular planks or even reverse planks are a great way to engage the core, tone it, and improve posture and mobility. As per Harvard Health Publishing, this simple move is the ideal exercise for strengthening crucial core muscles. But only as long you are doing it right!

Many of us have faced difficulties related to maintaining a fitness regime due to Covid-19. We have been compelled to switch to exercising at home, considering that physical fitness is important for both mental and bodily wellbeing. While continuing to exercise even after restrictions on using a gym or public park is remarkable, it also makes us more prone and susceptible to injuries and ineffective workout sessions, due to lack of guidance or equipment.

reverse plank
Add reverse plank to your workout! Image courtesy: Shutterstock
Here’s how to do the reverse plank

Step 1: Sit on the floor with legs stretched out in front of your body. Place your hands behind your hips, slightly wider than your shoulder, with fingers pointed towards your hips.

Step 2: Gently press into your palms and lift your hips and torso towards the ceiling, until it forms a straight line from head to toe.

Step 3: Keep your arms and legs straight and brace your abs, keeping your neck relaxed.

Step 4: Hold the pose for 20-30 seconds, and then slowly suspend the body towards the floor.

So, now that you are familiar with the movement, it’s time to focus on your form and technique, to avoid common mistakes.

indian thali
Lose belly fat and strengthen your core with reverse planks! Image courtesy: Shutterstock
These mistakes should be avoided when doing the reverse plank

1. Form and technique: If you notice that your hips are sagging when holding the pose, indicating dropping energy levels, ensure to go back to the starting position, and begin the exercise again. This is crucial to avoid burnout, injuries, and helps target the correct muscle groups.

2. Neck and shoulder pain: It is possible for your head to stilt backwards when doing the exercise. It is critical to avoid this mistake, else you may suffer from neck and shoulder pain.

3. Wobbly arms: Shaking or wobbly arms while performing this exercise are an indication of incorrect posture and inadequate strength to do the reverse plank. This exercise requires a certain degree of arm strength. So, practice the normal plank first, and then attempt this pose, to avoid injuries.


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When done right, this exercise can help you strengthen the core. Core muscles are the link between your upper and lower body, facilitating your bodily movements, from playing a sport to sitting on a chair, a stable and strong core is required for efficient movement and overall health.

So ladies, avoid these mistakes when doing the reverse plank, to prevent injuries and strengthen your core!

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About the Author

Grace is someone who likes writing enough to make a living out of it. When she isn’t writing, you will find her having chai and reading a book. ...Read More

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