Exercise is essential for overall health and wellness, and the plank is a popular exercise that targets the abdominal muscles. Many people believe that performing the plank can help reduce belly fat and tone the abdominal area. However, it is important to understand that spot reduction of fat is not possible and that a combination of diet and exercise is necessary for overall fat loss. In this article, we will explore the effectiveness of the plank exercise in reducing belly fat and discuss the most effective ways to achieve a leaner midsection.
Does Plank Reduce Belly Fat?
Planks are ideal for losing belly fat because they engage multiple muscles at the same time, increasing metabolic rate and benefiting core strength. Overall, a plank is an excellent choice for stimulating the entire body. Overall, a plank is an excellent exercise for strengthening the entire body.
Plank Regime to Follow For Weight Loss
Planks should be performed once a week, gradually increasing the time and switching to other exercises. If they seem too difficult at first, make sure you get enough rest and don't overdo it. Remember that every step you take brings you closer to your goal.
- Begin with 20 seconds and gradually increase to 60 seconds during the first week.
- During Week 2, gradually increase the time from 60 to 90 seconds.
- In week 3, increase the duration from 90 to 120 seconds.
How To Do Plank For Weight Loss?
- Lay down facedown on the mat.
- Raise your torso so that your elbows are directly under your shoulders and your forearms are resting.
- Constrict your glutes and inner thighs.
- Bring your toes closer together.
- Bring your belly button in and up to engage your core.
- Straighten your back and bend your knees.
- Maintain a straight line with your body, with your head slightly forward and your neck relaxed, as if you were pressing against an imaginary wall.
- Keep your gaze fixed on the ground.
- Hold this position as long as you can with a flat back for 20 to 30 seconds. Hold this position for up to one minute if possible.
Also Read: 10 Amazing Detox Morning Drinks for Weight Loss To Have On Empty Stomach
Mistakes To Avoid While Doing Planks
Now, let us take a look at the mistakes you must never make while performing this exercise.
1. Do Not Lower or Raise Your Back
- You must align your shoulder, back, and butt.
- Toes should be tucked inwards as you lie on your lower body.
- You should not lift your head or dip your back.
2. Do Not Push Your Belly Downward
Because the plank is primarily intended to burn belly fat, lowering your stomach while maintaining the plank position is ineffective. As a result, ensure that your stomach is in the air and that your shoulders, back, and buttocks are aligned.
3. Do Not Try to Hold Longer
You may lose focus on your abdominal muscles if you hold the plank position for too long (say, more than 30 seconds or a minute). You'll be successful if you can hold the plank position for less than 30 seconds while maintaining proper posture.
Summing Up
The plank exercise is a popular core workout that targets the abdominal muscles. Many people believe that performing the plank can help reduce belly fat and tone the abdominal area. However, it is important to note that spot reduction of fat is not possible, meaning that exercises targeting a specific area of the body will not necessarily lead to fat loss in that area. Rather, a healthy diet and regular exercise that includes cardio and strength training is necessary for overall fat loss. Despite this, the plank can be useful to a comprehensive exercise program for overall fitness and core strength.
