Fat burning around the waist is difficult. As much as you try, losing the bulging belly fat remains the number one goal for most people. However, there are specific exercises that you can do to burn the fat around your waist. Among the exercises said to be highly effective is the plank.
But first, let’s address the obvious doubt.
Does Plank Reduce Belly Fat
Planks are perfect for burning belly fat because they engage multiple muscles at once, boosting the metabolic rate and benefiting core strength. All in all, a plank is an excellent choice to stimulate the whole body. Overall, a plank is a good exercise for facilitating the whole body.
Plank Regime to Follow For Weight Loss
Planks should be done each week, progressively increasing the time and switching with other exercises. If they seem too hard at first, make sure you get enough rest and do not overload your body. Remember, every step you take leads to progress.
- For the 1st week, begin at 20 seconds and gradually increase to 60 seconds.
- During Week 2, slowly increase the time from 60 seconds to 90 seconds.
- Increase the duration from 90 to 120 seconds in week 3.
How To Do Plank For Weight Loss
- Place yourself facedown on the mat.
- Raise your torso up so your elbows are directly under your shoulders and rest on your forearms.
- Tighten your glutes and inner thighs.
- Bring your toes together.
- Engage your core by bringing your belly button in and up.
- Bend your knees and keep your back straight.
- Maintain your body in a straight line, keeping your head slightly forward and your neck relaxed as though you were pressing into an imaginary wall.
- Fix your gaze on the ground.
- For 20 to 30 seconds, hold this position as long as you can with a flat back. If possible, hold this position for up to one minute.
Also Read: Surya Namaskar for Weight Loss - Bodywise
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
- Since the plank is primarily designed to burn belly fat, lowering your stomach while holding the plank position won't be effective.
- Thus, make sure your stomach is in the air and your shoulders, back, and butt are aligned.
3. Do not try to hold longer
- If you hold the plank position for too long (say, more than 30 seconds or a minute), you might lose focus on your abdominal muscles. If you hold the plank position for less than 30 seconds while maintaining the correct posture, you'll reach your goal.