Core strengthening and abdominal toning exercises have long been the focus of many in fitness. Not only is it a well-known exercise for achieving a ripped beach body, but it also improves stability, posture, and optimizes overall muscle strength.

While the traditional plank has become the exercise of choice for those looking to improve their core strength, there is a related exercise that deserves equal attention. The reverse plank, also known as the elevated plank, is a weight-bearing exercise that works the core muscles along with the lower back, glutes, and abs. It is performed in a similar position to the traditional plank, but with the body supported by the hands and heels and with the body facing upward.

But why and when do we do reverse planks over regular planks? What are the benefits and how can we do it without injury? In this article, we tackle this question with the help of fitness experts. Incorporating the reverse plank into your weekly workout is not only easy because it requires no fitness equipment, but it also offers many benefits. 7]

Tom'sGuide interviewed fitness expert, PT, and chief Fitness Brain Scripter, James Dixon, describes the reverse plank as an excellent body weight exercise that "simply does it all."

The reverse plank is a great exercise for those who are looking to get into the swing of things.

"The reverse plank is like a fixture on the fringe of the fitness world. The exercise is designed to increase strength and stability in the hips, glutes, hamstrings, abdominals, and every other muscle used to maintain perfect balance on an imaginary teeter totter."

By targeting and strengthening the core muscles, the rectus abdominis, obliques, and transversus abdominis are strengthened, which play an important role in spine stability and support. Long-term benefits include a stronger trunk, which improves the ability to perform activities of daily living, enhances athletic performance, and reduces the risk of long-term injury.

Reverse plank exercises can also help combat poor posture by activating muscles that help maintain upright posture, such as the erector spinae and lower trapezius muscles.

According to a 2022 study by the International Journal of Sports Physical Therapy, strengthening these muscles improves spinal alignment, relieves back pain, and improves overall posture.

The benefits of this simple exercise are truly endless. Reverse planks are also said to promote spinal flexibility and improve range of motion throughout the body.

But what is the difference between a reverse plank and a standard plank? Overall, both exercises work the abdominal muscles, but the traditional plank works more of the anterior (or front) muscles, while the reverse plank works more of the posterior chain (muscles along the back of the body). [Knowing the benefits of incorporating reverse planks into your workout is all well and good, but it won't do you any good if you don't know how to do it correctly. Knowing how to do reverse planks correctly will not only help you get the most out of the exercise, but also prevent injury.

Daniel Herman, SAQ coach and founder of BioSynergy, gives us step-by-step instructions on how to do it correctly:

Herman says that to get the full benefit of the exercise, you need to do 30 to Herman recommends performing two to three sets of 30- to 60-second reverse planks per workout to get the full benefit of the exercise.

If you feel that reverse planks don't suit your body, are too difficult, or not challenging enough, there are many variations you can do instead, all with the same or similar benefits.

Dean Zvec, Product Development Manager at Total Fitness, recommends the following variations that target the same muscles:

Single Leg Reverse Plank: Performing a reverse plank with one leg raised off the ground increases the difficulty and works the glutes muscles and hamstrings are worked harder.

Reverse Plank with Leg Lift: In the reverse plank position, both legs are lifted off the ground alternately to challenge stability and balance while strengthening the core and glutes.

Reverse Plank with Knee Tucks: From the reverse plank position, bring the knees up to the chest for an additional challenge, engaging the abs and hip flexors.

Reverse Plank with Elbows: The arms are not extended straight, but bent and the weight is supported with the forearms. This provides an additional challenge to core strength as well as shoulder flexibility.

However, Dixon adds that one of his favorites has to be the reverse plank leg lift

. This exercise spices things up a bit, challenges your balance, and further strengthens your core. It's worth keeping in mind that what works great for me may not hit the same sweet spot for you. After all, fitness is a very personal journey, and the best exercises are the ones you can enjoy and stick with."