Introduction
Plank is one of the most common exercises to tighten the core and be fit. The plank does not necessarily melt belly fat in one part of your stomach; however, it helps you tone up the core and posture and burns calories when you combine it with diet and exercises. Plank involves many muscle parts as well as the stomach. These are abs, shoulder, back, and glute. Since planks can be done without using any equipment, it can be done from everywhere and you just need 1 minute and 30 secs for daily training. Mixing the various types of plank into your exercise routine will result in a more effective workout and can bring you closer to a slimmer body in time.
Normal Forearm Plank
Start off with the classic forearm plank, a great starting point for beginners. Place your body on your forearms with your body in a straight line between head and toes. Tighten your abs and hold 20-60 sec. It’s a good overall core strengthening and stabilizing exercise. Hold longer as your endurance grows. You can practice this daily to build a strong core base for more advanced movements.
High plank
This is essentially the top of a push-up with hands directly underneath your shoulders and your body flat in line. It works your chest, arms, shoulders, and core. The high plank will demand a greater deal of upper-body strength and may burn marginally more calories. An ideal hold time for a beginner is 20 seconds, with the time gradually increasing with time and fitness levels. It will also boost your balance and strength throughout the entire body.
Side Plank
The side plank works out your oblique muscles that run on the side of your stomach. Go into a lying position on your side with your bottom arm supporting you and your feet one on top of the other. Lift hips off the floor and hold. Side planks help achieve a more compact waist and core. Hold for 20-30 seconds on each side, and strive to hold longer.
Plank Shoulder Taps
This plank variation helps burn more calories and works on balance. Start in the high plank position and lift one hand and reach to the other shoulder while holding the hips from moving from side to side. Continue switching from one side to another for about 30-60 seconds. This exercise really works the core muscles, shoulders, and arms. Good for anyone that would like a more vigorous plank workout
Plank jacks
Plank jacks are great for both cardio and your core. Begin in high plank and then jump your legs and out like a jumping jack. Jumping raises your heart rate and burns calories while you engage your core muscles and strengthens them while you push for fat loss. Aim for 20-45 seconds per set for plank jacks.
Walking Plank
Increases movement and stimulates muscles by initiating an alternating movement on the walking plank. Perform it by pushing yourself up one forearm at a time from the forearm plank to the high plank and then lowering yourself down to the forearm plank position again. Perform this repeatedly. Trains abs, shoulders, chest, and triceps; also improves endurance and coordination.
Tips on Planks to Lose Belly fat
In order to be most effective, planks should be paired with a diet controlled for calorie intake and frequent cardio workouts. Planks are something to aim for three to five days a week. You don’t necessarily want to hold planks for crazy long amounts of time; you should be aiming to do the planks properly, where you’re engaging your core and your hips are not dipping down. Drinking the right amount of water and eating quality protein sources and sleeping a good amount will contribute to your weight loss.
Conclusion
Planks are where you are aiming to be three to five days a week. You do not necessarily want to be holding the planks for crazy long amounts of time; it should be that you can do the plank with great form, you’re able to engage your abs, and you can keep your hips from dipping down. Drinking enough water and getting enough good-quality protein sources and sleeping enough is all going to help with you losing weight.