Maximizing Your Planking Routine for Effective Belly Fat Loss - UCLA Lose Weight (2023)

Planking lose belly fat.Planking is a great way to build muscle and lose fat. It’s simple, but it takes some practice. Here are 5 tips on how to maximize the benefits of your planking routine:

Types of belly fat

There are four main types of fat. Subcutaneous fat is located under the skin and can be seen by examining your belly. Visceral fat is stored in your abdominal cavity, and it’s also known as intra-abdominal or mesenteric adipose tissue (MATA). Intermuscular adipose tissue is located between muscle fibers, while ectopic (extra) abdominal fat is found outside the bounds of normal anatomy—for example, on top of your lungs or liver.

Brown adipose tissue (BAT) is considered a type of brownish-black colored organ found only in newborns and other animals with high levels of energy demand; it produces heat via mitochondria that use oxygen to break down sugars into ATP (adenosine triphosphate). BAT acts as a metabolic switch: when activated by cold temperatures or exercise, BAT burns energy instead of storing it like white adipose tissue does

Why belly fat is difficult to lose

Belly fat is a stubborn fat. It’s slow to lose, deep in your body, and it takes consistent work to get rid of. If you’re trying to reduce your belly fat, these are the three things you need to know:

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  • Belly fat is difficult to lose because it’s stubborn; there aren’t many options besides diet or exercise that will help you get rid of it on their own.
  • Belly fat is difficult to lose because it’s deep; if your goal is physical fitness and health, this means that you’ll have less visible definition when compared with someone who has more visible muscle tone around their midsection (which can be achieved through strength training). This may sound discouraging at first but remember: no matter what anyone says about hard-to-lose body parts like thighs or arms being “more important” than those pesky love handles sticking out from underneath ones shirt—they’re not!
Maximizing Your Planking Routine for Effective Belly Fat Loss - UCLA Lose Weight (1)

Benefits of reducing belly fat

There are many benefits of reducing belly fat that can help you lose weight, improve your health, and improve your appearance.

  • Reducing belly fat can help you lose weight. When you reduce the size of your waistline, it makes it easier for you to burn calories during exercise and increase how much energy is stored in the body. This means that when you eat fewer calories than what’s needed for maintaining body composition (the amount of muscle and fat), some will be converted into heat instead of being stored as fat—which will cause an increase in metabolism so that more energy-burning activity occurs while exercising or just living life normally.
  • Reducing belly fat can help improve your appearance by making skin tone even throughout the body rather than having darker areas like cellulite or stretch marks near where gravity pulls down on our bodies due to gravity pulling outwards from our center point towards Earth’s surface level (Earth). This gives us a more youthful look overall without having any surgery done!

Muscles involved in planking

Planks are a great exercise for your entire body, but they’re particularly effective at targeting core muscles. The core is made up of the lower back and hips, so planking works these areas too.

Planks also work your arms, shoulders and chest—and can even be used as a form of cardio!

The Mechanics of Planking

Planks are a type of exercise that involves lying on your stomach. This is different from crunches, which involve lying on your back with legs extended out in front.

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Planking can be done in several positions:

  • Vertical: The body is straight up and down without any bending at the hips or knees.
  • Horizontal: The body is horizontal but not parallel to the ground (think about being upside down).
  • Diagonal: You may also see people doing planks in this position where they are diagonal instead of vertical or horizontal

Benefits of planking beyond belly fat loss

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  • Planking can be used to strengthen your core, back, arms and legs.
  • Planking is an effective way to burn calories and lose weight by strengthening all of these muscles at once.
  • By making sure that you’re doing a proper plank pose every day for five minutes at a time (or more), you’ll be able to see improvements in strength in just weeks!

Increasing the duration of planks

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If you are trying to lose belly fat, it is important that you hold your planks for a minimum of 30 seconds, but no more than one minute. The longer you can keep the plank position in place, the more calories and fat burning that will happen. This is because when we are in this position our bodies produce hormones called “adrenaline” which increases metabolism and prepares us for action when needed.

If your goal is to build muscle then there is no need for any special exercise programs or routines other than simply increasing duration time by holding longer holds each time until eventually reaching 1 minute intervals in between sets (for example: 5 x 25 + 100 + 200).

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Combining planking with other exercises

Planking is a great exercise that you can do at home, in your office, or even while traveling. It’s also an excellent way to burn calories and build muscle. Planking is effective because it strengthens the core muscles, which are responsible for maintaining posture and balance. If done correctly, planking will help improve your posture and make you look slimmer!

If you want to maximize the benefits of planking by adding more variety into your routine then we have some ideas:

Eating a healthy diet

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Eating a healthy diet is the best way to lose belly fat. The following foods are good for reducing your belly fat:

  • Fiber-rich foods, such as fruits and vegetables
  • Healthy fats, such as olive oil, avocado and nuts (but avoid trans fats)
  • Low-carbohydrate diets that include lean protein sources like fish or chicken breasts instead of whole grains or refined carbohydrates like white breads and cereals

Incorporating cardio workouts

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Cardio workouts are important for belly fat loss. They can help you lose weight, build muscle and improve overall health.

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Cardio workouts also burn calories, which means that they will help you lose belly fat by helping you burn more calories per day!

Precautions to Take While Planking

  • Don’t plank for more than 30 seconds. Planks are a great way to get your heart rate up and burn calories, but the key is to keep it short. A good rule of thumb is that you should only be able to hold a plank for about five seconds without giving in and resting on your back or butt. If you’re feeling ambitious, try holding it for 10 seconds at most!
  • Don’t rest on your knees or elbows when doing planking exercises (or any other exercise for that matter). This can cause serious injury if done incorrectly—and even worse if done by accident while watching TV or reading the newspaper—so avoid doing this at all costs!
  • Be careful not to use too much weight when doing planking exercises; otherwise they may become hard work rather than fun activities that encourage weight loss!


Planking lose belly fat.Planking is a great exercise for building strength, sculpting your body, and losing belly fat. If you have any questions about planking, please feel free to reach out to us at [email protected]


Can I lose belly fat by planking? ›

A plank or different variations of it helps target your core and reduces the fat in the stomach region. There are not many steps to follow, but it is important that you get your posture right. That said, here's a list of plank exercises you can do in order to cut down on your belly fat!

Can you get a flat stomach by just doing planks? ›

Planks are the most common exercise to flatten a stomach, although there are a number of variations on the simple form in order to achieve better results.

How many planks a day to lose belly fat? ›

Experts suggest holding plank exercise for 60 seconds for 3 repetitions to lose abdominal fat. Upscale your repetitions and the time you hold from there. There's no specific time that you need to aim for. However, if you can hold the plank position for 2 minutes, it is a sign of building core strength.

What happens if you do 1 minute plank everyday for a month? ›

It's an excellent exercise that works the entire core, which improves running efficiency (a weak core means you have to work harder to maintain form, which means you expend energy you could be using to run further). You may also feel it in your shoulders and lower back, though I did not.

Is 1 minute plank a day enough to lose weight? ›

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.

How much fat does a 1 minute plank burn? ›

The bottom line. The plank is a highly effective abdominal-strengthening exercise. For most people, it burns between two and five calories per minute. Planks increase muscle and boost metabolism, so they help to sustain higher levels of caloric burn during rest.

How long should I do planks to see results? ›

As a general guideline, Doug Sklar, a certified personal trainer and founder of PhilanthroFIT in New York City, recommends striving to do three sets of up to 60 seconds. “It's OK to start with shorter sets and work up to 60 seconds,” he says. Plus, shorter planks can still give you a solid workout, Sklar says.

How long does it take for planks to show results? ›

How long do you need to hold a plank to get results? According to research by professor and spine specialist Stuart McGill, Ph. D., you only need to hold a plank for 10 seconds to work the core and see results.

What exercise burn the most belly fat? ›


The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground.

What will happen if I do plank for 30 days? ›

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.

Which plank is best for weight loss? ›

Here's a lowdown on the five variations of plank exercises to reduce belly fat.
  1. Side plank. Step 1: Lay on your right side with your right forearm resting on the floor and your elbow directly under your shoulder. ...
  2. Reverse plank. ...
  3. Plank jack. ...
  4. Plank with shoulder taps. ...
  5. Mountain climbing plank.

Do planks make your waist smaller or bigger? ›

Did you know doing a plank is a full body exercise? It's one of the key moves to help shrink your waist, tone your arms and improve your entire core! Unlike a traditional sit-up that focuses on just the abdomen the plank works the whole core including your abs and lower back.

Why do I shake when I plank? ›

"Shaking or quivering during a plank is totally normal. This just means you're pushing the muscle contraction to its limits and challenging its endurance capacity," says David Jou, PT, DPT, co-founder of Motivny in New York City. The same goes for shaking during other exercises, according to Dr. Jou.

Does plank reduce love handles? ›

One of the most effective workouts for love handles is the plank workout as they will tone up your muscles under those ugly love handles and also strengthen your core.

How long should a 65 year old hold a plank? ›

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.

What happens if you plank every day? ›

Doing plank builds muscles and provide support to your back and neck. It also decreases back pain. Performing plank every day will lower the risk of injuries to neck and back.

What happens if you only do planks everyday? ›

By only doing planks every day one can improve the functionality of one's daily activities. Remember that you get to highly engage your arms, shoulders, and neck while doing a plank. Your arms and shoulders are extensively involved in supporting your body weight. Doing these gives these body parts a great work out.

What exercise burns the most calories? ›

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.

What exercise burns the most calories in 30 minutes? ›

Running at even a slow pace burns a lot of calories for 30 minutes. On average, running burns between 10.8 to 16 calories per minute and putting it at the top of the list of workouts that burn the most calories.

How can I burn 500 calories a day? ›

12 Best Exercises To Burn 500 Calories In 30 Minutes
  1. HIIT (High-Intensity Interval Training) ...
  2. Zumba/Dancing. ...
  3. Kickboxing. ...
  4. Swimming. ...
  5. Running/Sand Running. ...
  6. Weight Training. ...
  7. Rope Jumping. ...
  8. Body Weight Workouts.
May 18, 2023

How many planks a day to tone? ›

You don't need to do it more than three times spread out throughout the day. As you get stronger, you can start to work in a few sets. So, plank for a minute, stop and rest for a few minutes and then do another minute. You can do this 3-5 times a week but ensure you don't strain or tire your muscles.

Do planks tone arms? ›

Planking requires you to support yourself with your arms and biceps, and maintaining the plank posture helps to build and tone your arm muscles. Because of this, planks are an excellent alternative workout for building biceps and thigh muscles.

How do you know if planks are working? ›

Your arms should feel engaged, but comfortable—not as if they're about to give out. 2. Doing a plank may target the abs, but your legs should feel a little burn too. If they don't, push back through your heels and push the balls of your feet into the floor.

Do planks get easier the more you do them? ›

"If you want to get better at planking, you need to plank," Baron explained, adding that planking should get easier as my body adapts to the move.

What is the no 1 way to lose belly fat? ›

Here's how to whittle down where it matters most.
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

What is the secret to burn belly fat? ›

The key is to lower your overall body fat with moderate-intensity physical activity and a healthy diet; when you reduce your total body fat, you'll also be reducing your belly fat. So if you want to do abdominal exercises, make them part of your fitness routine.

How do you get rid of lower belly pooch fast? ›

There are plenty of smart strategies that can help you slim down all over and reduce the amount of fat around your lower belly.
  1. Cut your calories. ...
  2. And maybe cut your carbs too. ...
  3. Bump up your protein. ...
  4. Stop drinking your calories. ...
  5. Try intermittent fasting. ...
  6. Go for high intensity intervals. ...
  7. Try resistance training. ...
  8. Get enough sleep.
Oct 7, 2020

How long should I hold a plank to lose weight? ›

To lose belly fat, experts suggest that you stick to the goal of holding a plank for about 60 seconds for a minimum of 3 times. According to trainers, following this practice of holding a plank for 60 seconds gives the best results.

Can you lose inches doing planks? ›

Although planks alone may not help you lose five inches of belly fat, when combined with a healthy diet and a solid strength training regimen, you'll be on your way to reaching the fat loss goal you desire.

How do planks change your body? ›

The plank is a classic exercise that strengthens your body from head to toe. In particular, the plank helps strengthen your core muscles, including your abdominals and lower back. Having a strong core is linked to reduced lower back pain, an improved ability to perform daily tasks, and enhanced athletic performance.

Do planks burn back fat? ›

Plank can be a great exercise to target back fat. For an added challenge to this simple and effective exercise, begin in a forearm plank, and then slowly move toward a side plank on your forearms. For a modification in side plank, use the knee closest to the ground as a sort-of kickstand.

Which exercise burns the most belly fat? ›

The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.

Which exercise is best for belly fat loss? ›

Exercises to Help With Belly Fat
  • Walking, especially at a quick pace.
  • Running.
  • Biking.
  • Rowing.
  • Swimming.
  • Cycling.
  • Group fitness classes.
Apr 25, 2023


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