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

FAQs

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!

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.

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.

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.

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.

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.

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 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.

Crunches:

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.

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? ›

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.

"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.

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.

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.

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.

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.

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.

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 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.

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.

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.

"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.

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.

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.

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.

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.

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.