YES, plank exercise is a good calorie burner that reduces belly fat. Make sure you also stick to a healthy diet while performing this exercise.
In general, you can burn up to 2 to 5 calories per minute of planking [2]. The total amount of calories burned also depends on your plank variation, your body weight, and your rest metabolic rate.
A fit, healthy guy should be able to do a two-minute plank. John is also clear about the value of going beyond two minutes: There is none. “Enough is enough,” he says.
There are various kinds of planks that one can do to achieve a flat belly. If you are looking to get a flat belly, here is a 70-second plank you must try. The 70-second plank is a two-in-one plank. It works on your abs, obliques and lower back, the places where the fat retention usually happens.
However, if you're looking for a workout routine that is not only easy and effective to do and that you can perform anywhere - at home or at the gym - it is definitely a plank. A plank or different variations of it helps target your core and reduces the fat in the stomach region.
That's exactly why specific exercises are advised in order to enhance fat burn. One such exercise is the good old plank! A plank helps to burn fat rapidly, largely because it can engage multiple muscles at once. No wonder, it benefits the core strength of your body and boosts your metabolic rate to lose weight.
Start with a basic plank for 20-30 seconds for a week with as many repetitions as possible. When you feel that you are ready, try holding the basic plank for 40- 50 seconds. Experts suggest holding plank exercises for 60 seconds for 3 repetitions to lose abdominal fat.
These exercises combine both targeted ab exercises and other exercises — toning the back, hips, and legs — to maximize weight loss around the abdomen. A side plank puts pressure on your arms, legs, and all of your ab muscles, and it targets the muscles along your side, making it an efficient workout for love handles.
Incorporating the plank into your ab routine has many benefits (this plank workout is so good), but it's not your best option if you're trying to burn belly fat. In fact, any isolated ab exercise won't burn belly fat because spot reduction doesn't work.
A 2019 PLOS ONE study, which focused on college-age endurance athletes, found that eight weeks of core training helped to improve runners' endurance and balance. Meanwhile, other studies have noted that regular core strengthening was a factor in reducing chronic back pain.
Most experts suggest anywhere from 10 up to 30 seconds is plenty. “Focus on doing multiple sets of smaller amounts of time,” says L'Italien. As you progress, you can extend your plank for up to one or even two minutes, but don't go beyond that.
Reduces belly fat: Since the plank pose mainly works your core abdominal muscles, it is a great exercise to get rid of stubborn belly fat. Holding a plank for a few minutes each day can alone help to trump down belly fat and provide an appealing shape to your body.
Improves Body Alignment and Helps Avoid Illness
Regular planks can help improve posture and rid you of back pain. This is because planks help build strong abdominal muscles which reduce the strain on your back, shoulders and neck.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat. That means in order to burn 1kg of fat, you must have a calorie deficit of 7,700.
According to Healthline, running burns the most calories. A tried and true exercise that requires little more than your legs and the open road, running burns just over 800 calories for a 155-pound adult per hour.
Planks are an excellent way to do this. Unlike crunches or traditional sit-ups, the plank works all of the muscles in the abdomen, and it also includes back muscles, arm muscles, and upper legs. Add this every day or every other day, and you’ll be sculpting out a nice, toned, defined waist.
REVERSE PLANK: One of the most effective movements to lose thigh fat is reverse plank. Look up to the ceiling, point your toes by keeping your arms and legs straight. Keep your entire body strong and form a straight line from head to toe. Squeeze your core and try to pull your belly button back toward your spine.
Are Planks On the Elbows Or Hands More Effective? The short answer to whether planks on the elbows (which are often called forearm planks) or planks on the hands (which are also called straight-arm planks) are more effective is that planks on the elbows are more effective for targeting more of the core muscles.
A traditional plank works the front of your core, but doesn't require engagement of the obliques. So incorporating slide planks into your routine is an effective way to tone your waist and increase overall core strength.
Doing a plank may target the abs, but your legs should feel a little burn too.
All in all, I lost two inches from my waistline and four inches from my belly. These results are nothing to scoff at from just 30 days of a one-minute workout. My posture also improved, which speaks to my increased core strength. As part of this process, I realized that consistency is key.
There are many non-aesthetic benefits to planking
"A strong core is vital for injury prevention and will massively improve your workouts and ability to move more, too. "Planking is also great for arm, neck, and shoulder strength, as you need to hold your bodyweight.