Belly fat becomes a major cause of concern when you intend to lose weight. Some exercises can match the benefits of the grid to get a slim waist and healthy body. The plank is an excellent tool for reducing belly fat and helping you achieve toned abs, though that is a beautiful bonus. Simple yet powerful, plank exercise for belly fat targets not just your abs but many other muscles throughout your body, making them the cornerstone of any fitness program to reduce belly fat.
The plank helps you build a stronger, leaner stomach since it works those core muscles more than any other exercise, regardless of experience level or the need for equipment. Read ahead to understand what a plank exercise is and how long you should do a plank exercise to reduce your waist size and lose belly fat.
Table Of Contents
1. What Is A Plank Exercise?
2. Impact Of Plank Exercise On Belly Fat?
3. How Long Should I Plank For A Flat Stomach?
4. Do Planks Reduce Waist Size?
5. How Many Planks A Day To Lose Belly Fat?
6. Expert Advice
7. The Final Say
8. FAQs
9. References
What Is A Plank Exercise?
As you perform planks, your body should be straight from head to toe, and your arms should be precisely beneath your shoulders. This static exercise resembles the top of a push-up. It works your muscles, including your abdominals (your "six-pack"), transversus abdominis, obliques, and even your back, shoulders, and legs.
A basic plank position targets the "six-pack" muscle that runs along the front of the stomach. It also targets the obliques, shoulders, legs, and glutes. Focus on maintaining proper form rather than holding for an extended period with compromised technique.
How to do it-
- Start from a mat or soft spot. Lie forward with your elbows directly under your shoulders and your forehead on the floor.
- Extend your legs straight behind you, standing on your toes.
- Your body should form a straight line from head to toe. Involve your core muscles and pull your belly button toward your spine. Avoid sagging the waist or bending the back.
- Breathe deeply and evenly throughout the exercise.
- Start by holding the plank for 10-20 seconds, increasing the time as you gain strength.
- Focus on holding the body correctly rather than holding it for a long time using the relevant technique.
Impact Of Plank Exercise On Belly Fat?
Planks can be modified and improved to suit different levels and goals. Whether you are a beginner or an advanced athlete, a variety of planks can challenge you and help you reach your fitness goals. Key points for planks are-
1. Core Activation
Unlike traditional exercises that target only the abdominal muscles, the program works the entire body. This exercise helps strengthen and tighten the muscles around your stomach.
2. Calorie Burn
Holding the plank position requires maintaining tension in the body, which allows more calories to be burned. Although planking is not a high-aerobic exercise, it can promote total calorie burning, essential for losing body fat, including belly fat.
3. Improved Posture
A strong core improves posture, making your stomach appear flatter and more toned.
Also Read- Supercharge Your Fitness Routine: Discovering the Best Core Muscle Exercises for Maximum Results!
How Long Should I Plank For A Flat Stomach?
To get a flat stomach with the plank, hold the position for at least 30 seconds. As strength improves, gradually increase the duration, aiming for 1-2 minutes per hour or more. You can see results by doing the planks 3-4 times a week, in addition to aerobic exercise and a healthy diet.
Correct form (maintaining a straight line from head to toe) is crucial for performance and injury prevention. Adjust the intensity to focus on the obliques, with variations like side planks for full core strength.
Do Planks Reduce Waist Size?
Planks can help reduce waist size by strengthening and tightening the muscles around the belly. Although planks do not directly burn more calories than aerobic exercise, planks increase muscle mass and speed up your metabolism by working multiple muscle groups simultaneously. This helps reduce overall fat, including fat around the waist.
Additionally, strong muscles can improve your posture and make your belly look flatter and more toned. Combine the plank with a healthy diet and regular aerobic exercise to get a slimmer waist and improve abdominal circumference.
How Many Planks A Day To Lose Belly Fat?
Consistency and progression are critical to effectively using planks to lose belly fat. Start with 3 sets of planks daily, holding each for 20-30 seconds with proper form. While planks strengthen core muscles and improve posture, they primarily contribute to muscle toning rather than significant calorie burning.
Also Read- 8 Most-Effective Exercises To Lose Belly Fat And Practical Tips To Reduce Your Waist Size!
Expert Advice
Plank exercises are versatile and practical for reducing belly fat and building a stronger, tighter midsection. So whether you are a beginner or a health enthusiast, make planks the foundation of your health and watch your belly fat disappear and better health radiate.
Dt. Akshata Gandevikar
The Final Say
You can enjoy this exercise's many benefits by incorporating it into your daily exercise routine, maintaining proper form, and gradually increasing the duration of your plank exercise. Recall that patience and persistence are the secrets to your health objectives of reducing belly fat.
FAQs
1. Can plank reduce belly fat?
The plank position is an excellent workout to lose stubborn belly fat since it primarily targets your core abdominal muscles.
2. Mention the most effective plank exercise for belly fat for beginners.
The most effective plank exercises for belly fat for beginners are-
- Basic plank
- High plank
- Knee plank
- Plank shoulder taps
3. What are the steps for plank exercise for belly fat for females?
- A plank exercise to reduce belly fat in females can be done by following these steps-
- Start on a flat surface.
- For 20 to 30 seconds, lie with your elbows directly under your shoulders and your forehead on the ground. As your strength increases, progressively extend this position.
- Stand on your toes and extend your legs straight behind you. From head to toe, your body ought to make a straight line.
- Involve your core muscles and pull your belly button toward your spine.
- Refrain from bending your back or sagging your waist.
- For the duration of the workout, take steady, deep breaths.
- Concentrate on holding the body correctly rather than maintaining it still for a long time while applying the appropriate method.
4. Do planks burn belly fat?
Yes, the plank position is an excellent workout for losing stubborn belly fat since it primarily targets your core abdominal muscles.
References
- https://parade.com/health/plank-exercises-workouts-lose-belly-fat
- https://www.menshealth.com/uk/fitness/a758929/this-is-how-long-you-should-be-holding-the-plank/
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