Do planks help lose belly fat?
Are you fed up with battling belly fat? If so, you are not by yourself. It frequently appears like nothing you do will make belly fat move since it is so obstinate. Planking is a well-liked exercise that lots of people recommend for losing belly fat. But do planks actually assist in reducing belly fat? In this post, we’ll examine the science of planks and how well they work to burn belly fat.
What are planks?
Let’s first talk about what planks are before we explore whether or not they can help you lose belly fat. Planks are a quick and easy bodyweight workout that doesn’t require any special equipment and can be performed anywhere. Simply assume the push-up posture, with your hands or forearms on the ground and your toes on the floor, to perform a plank. From your head to your heels, your body ought to be arranged in a straight line. As long as you can, ideally for at least 30 seconds, hold this position.
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How do planks affect belly fat?
So how exactly do planks aid in abdominal fat reduction? The fact that planks are a core-strengthening exercise provides the solution. When you hold a plank position, you put a lot of pressure on the muscles in your core, which include your abs, obliques, and lower back muscles. By strengthening these muscles, you may increase your stability and posture, which will help you do other workouts and activities more easily.
Planks specifically can indirectly assist with abdominal obesity. Several muscle groups are used while you perform a plank, which can increase metabolism and aid in calorie burning. Also, developing stronger core muscles can contribute to your waistline looking more defined and toned.
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Can planks alone help you lose belly fat?
Planks can be a helpful weight loss tool, but it’s crucial to understand that they won’t miraculously reduce belly fat on their own. You must have a calorie deficit, or burn more calories than you take in, in order to decrease belly fat. This can be accomplished by combining a healthy diet with exercise.
Planks can be a helpful weight loss tool, but it’s crucial to understand that they won’t miraculously reduce belly fat on their own. You must have a calorie deficit, or burn more calories than you take in, in order to decrease belly fat. This can be accomplished by combining a healthy diet with exercise.
Benefits of Holding a Pledge
Holding a plank has many advantages for your general health and fitness in addition to helping you shed belly fat. The following are some of the main advantages of this exercise:
- Improves Core Strength: Planks help you develop stronger core muscles all around since they work your abs, lower back, and hips.
- Reduces Back Pain: Planking can ease back discomfort by strengthening the muscles in your lower back and improving your posture.
- Boosts Metabolism: Your metabolism can be boosted by holding a plank, which can help with weight loss and general wellness.
- Increases Flexibility: Planking can increase your general flexibility and range of motion by stretching and lengthening your hamstrings and spine.
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How to perform planks correctly
To perform a plank correctly, follow these steps:
- Begin by getting into a push-up position with your arms extended and hands shoulder-width apart.
- Your body should form a straight line from your head to your heels.
- Engage your core muscles and hold the position for 30 seconds to 1 minute.
- As you get stronger, increase the duration of the plank.
- Remember to breathe normally during the exercise.
How often should you do planks?
If you’re looking to use planks as part of your weight loss strategy, it’s important to incorporate them into your workout routine on a regular basis. Aim to do planks at least three to four times per week, with each session lasting at least 30 seconds. As you get stronger, you can increase the duration of your planks or try more challenging variations, such as side planks or plank jacks.
3 Mistakes to Avoid While Performing Planks
Mistake #1: Letting Your Hips Drop
Letting one’s hips sag is among the most frequent errors people make when completing planks. This can lessen the effectiveness of the workout and place unneeded stress on your lower back. Make sure your body is in a straight line from your head to your heels to prevent this. To assist you in maintaining perfect form, contract your glutes and engage your core muscles.
Mistake #2: Holding Your Breath
Another mistake people make while performing planks is holding their breath. This can cause tension in your neck and shoulders and reduce the effectiveness of the exercise. Instead, focus on breathing deeply and evenly throughout the exercise. Inhale through your nose and exhale through your mouth.
Mistake #3: Not Engaging Your Core Muscles
Planks need you to contract your core muscles to gain the most benefit. You need to do this by tensing your abdominal muscles and drawing your belly button inside, towards your spine. Keeping your form in check can help you do the exercise more effectively.
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The Best Plank Exercises for Losing Belly Fat
- Standard Plank
The conventional plank stimulates the entire core, including the upper and lower abs, obliques, and lower back. It is a straightforward but powerful workout. To complete this activity,
- Start in a push-up position with your arms straight and hands shoulder-width apart.
- Lower your forearms to the ground and align your elbows under your shoulders.
- Keep your body straight and hold the position for 30 to 60 seconds.
- Side Plank
The side plank targets the obliques and helps tone the waistline. To perform this exercise:
- Lie on your side and prop yourself up on your forearm.
- Lift your hips off the ground and keep your body straight.
- Hold the position for 30 to 60 seconds, then switch sides and repeat.
- Plank Jacks
Plank jacks are a challenging exercise that engages the entire core and improves cardiovascular endurance. To perform this exercise:
- Start in a plank position with your arms straight and hands shoulder-width apart.
- Jump your feet out wide, then jump them back together.
- Repeat for 30 to 60 seconds.
- Spiderman Plank
The Spiderman plank targets the obliques and hip flexors and helps tone the lower abs. To perform this exercise:
- Start in a plank position with your arms straight and hands shoulder-width apart.
- Bring your right knee to your right elbow, then return to the starting position.
- Repeat with your left knee and elbow.
- Alternate between sides for 30 to 60 seconds.
- Plank with Leg Lift
The plank with leg lift targets the glutes and hamstrings and helps tone the lower body. To perform this exercise:
- Start in a plank position with your arms straight and hands shoulder-width apart.
- Lift one leg off the ground, keeping it straight.
- Hold for 10 to 20 seconds, then lower the leg and repeat with the other leg.
- Alternate between legs for 30 to 60 seconds.
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Other tips for losing belly fat
While planking can be a helpful exercise for reducing belly fat, it’s not the only solution. Here are some other tips to keep in mind:
- Have a nutritious, well-balanced diet high in whole foods and low in processed items.
- Include push-ups, squats, and other strength-training exercises in your fitness programme.
- Obtain adequate sleep every night to avoid weight gain and an increase in belly fat.
- Maintain a healthy amount of stress because it might cause overeating and weight gain.
Why Plank Exercises Are Effective for Losing Belly Fat
Plank exercises target the entire core, including the rectus abdominis, transverse abdominis, and obliques, making them one of the finest exercises for losing belly fat. Strengthening these muscles can aid in belly fat loss because they are vital in supporting the spine and enhancing posture.
Moreover, plank movements train a variety of muscle groups, including the shoulders, back, and glutes, making it a great full-body workout that can increase metabolism and aid in calorie burning.
Conclusion
In conclusion, planks can be a useful tool for reducing belly fat and enhancing overall core strength, even though they won’t make your belly fat disappear on their own. You may enhance planks’ ability to burn belly fat by including them in a thorough exercise programme that also incorporates strength training and cardiovascular exercise.
FAQs
Can I just do planks to lose belly fat?
While planks can be a helpful exercise for reducing belly fat, they alone won’t be enough. To lose belly fat, you need to be in a calorie deficit, which requires a combination of diet and exercise.
How long should I hold a plank?
Aim to hold a plank for at least 30 seconds, and gradually increase the duration as you get stronger.
Can planks hurt my back?
If done correctly, planks should not cause any pain or discomfort in your back. However, if you have a history of back pain or injury, it’s best to consult with a healthcare professional before attempting planks.
Can I do planks every day?
It’s generally safe to do planks every day, as long as you’re not experiencing any pain or discomfort. However, it’s important to give your body time to rest and recover between workouts.
Are there any variations of planks that are more effective for belly fat loss?
While the standard plank is effective for core strength and overall fitness, incorporating variations such as side planks or plank jacks can help increase the challenge and calorie burn of the exercise, which can lead to more effective belly fat loss.
In how many days does planking reduce belly fat?
Planks alone cannot target belly fat. To lose belly fat, you need to combine planks with a healthy diet and an overall exercise routine. The time it takes to reduce belly fat depends on various factors, such as diet, exercise, genetics, and body composition.
How many planks a day are needed to lose belly fat?
There is no specific number of planks to do in a day to lose belly fat. You should aim to incorporate planks into your overall exercise routine and gradually increase the duration and intensity of your plank exercises over time.
Crunches or planks for belly fat?
Both planks and crunches can be effective for targeting belly fat, but planks are generally considered a better overall exercise as they engage more muscles and can help improve overall core strength.
How long should I do planks to lose belly fat?
The length of time you should do planks to lose belly fat varies depending on your fitness level and goals. As a beginner, start with 30-second holds and gradually work your way up to longer holds of one to two minutes or more.
Plank exercises for belly fat for beginners?
A basic plank exercise for beginners involves getting into a push-up position with your forearms on the ground, holding the position for 30 seconds to a minute, and then releasing. As you progress, you can try different variations, such as side planks or plank jacks.
Which plank is best for belly fat?
The high plank and forearm plank are both effective for targeting belly fat as they engage the entire core and stabilizing muscles. Side planks can also be effective for targeting the obliques and helping to define the waistline.
References:
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research, 24(10), 2857-2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
- Harvard Health Publishing. (n.d.). Abdominal fat and what to do about it. Harvard Health. https://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it
- ACE Fitness. (2019). ACE-sponsored research: Do planks effectively strengthen the core? ACE Fitness. https://www.acefitness.org/education-and-resources/professional/certified/october-2019/7444/ace-sponsored-research-do-planks-effectively-strengthen-the-core
- National Institute of Diabetes and Digestive and Kidney Diseases. (2016). Understanding adult overweight and obesity. National Institutes of Health. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/understanding-adult-overweight-obesity
- American Council on Exercise. (n.d.). How to do the perfect plank. ACE Fitness. https://www.acefitness.org/education-and-resources/lifestyle/blog/5276/how-to-do-the-perfect-plank
