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Can Planking Reduce Belly Fat | Strengthening Your Core

In this article, we shall tackle how can planking reduce belly fat. Planking is the current trend in which you lie flat on your stomach and raise yourself off the ground without using your hands or feet. It is also known as the “floating position” and has been used as a kind of exercise for thousands of years, although it has only lately gained popularity. While planking is no longer considered a new fad, it may help you reduce weight, particularly belly fat, and is an excellent technique to increase muscular tone.

Planking is an excellent abdominal workout. In this ab-toning motion, merely keeping your body in a pushup-style plank engages your core. Planking is also a great way to work on your abs before going to the beach.

Planking is a type of exercise that is supposed to help with abdominal fat reduction. This article will explain what planking is and whether or not it may assist you in losing weight.


How much weight can you lose doing planks everyday?

Planking is a great technique to challenge your complete body since it burns more calories than other standard abdominal workouts like crunches or sit-ups. The muscles you build by completing this activity on a daily basis will boost your metabolism, which will help you burn calories and lose weight.

Each pound of muscle acquired burns 50 calories more every day. By planking for one minute each day, you can lose up to five pounds in a month. To get good benefits from planks, you must follow a balanced diet that includes low carb meals.

Planking engages numerous muscles at once, boosting your body’s core strength. It compliments the burning of fat around your belly, through exercise combination. Planking also enhances your posture, flexibility, and give you a tighter tummy. It isn’t a one-hit fat blaster. However, it is a terrific technique to develop your deep inner core muscles (such as the transverse abdominis, multifidus, and pelvic floor muscles).

Crunches aren’t the be-all and end-all of abdominal workouts. In truth, there are several techniques to shape your core without performing a single crunch.

A plank is one of those movements that challenges your entire body while also producing significant effects.

It’s essentially an isometric workout, which means there’s no joint movement while you do it. Your body is in a fixed posture.


Can planking reduce belly fat?

Planking is commonly used to increase abdominal strength and definition. Can it, however, cause you to lose weight? Or, more particularly, can it assist you in losing belly fat? Perhaps, but not in the way you would imagine. A fit person doing plank consistently, who can hold the plank for 30 minutes or longer, burns about 150 calories each half hour.

That may appear to be a lot of calories at first, until you consider that an hour at the gym burns at least 250 calories on average, plus the setting provides air conditioning, water fountains, television screens to distract you from the agony, and a variety of other amenities that are typical in most workout set up.

Planks are a good workout for having the objective of losing belly fat; yet, you must also combine other exercises. A plank exercise, as one of the finest workouts to lose weight and tone your body, will help you improve your posture and core strength.

This is an excellent approach to combat both back pain and abdominal obesity. While planks may not explicitly target belly fat, they do give a lot of benefits that will help you lose inches around your waist. Here are a few of the numerous advantages of planking:

  • Planks can help you develop your core muscles and gain muscular mass.
  • Planks can help you improve your posture.
  • Planks can help to increase bone density and prevent osteoporosis.
  • Planks can improve flexibility and help to avoid back problems.

Planks are isometric workouts, which mean you don’t move your joints while you perform them. Instead, you contract the muscles, hold them, and then relax. Planks can help you develop your abdominal muscles, but they won’t help you lose belly fat on their own. Aerobic exercise combined with a balanced diet is the most effective way to lose abdominal fat.

The plank is an excellent core exercise, but it will not help you reduce belly fat if your entire diet and activity level are inadequate. However, if you already eat a nutritious diet and exercise most days of the week, planks may help you lose weight.

The plank exercise develops and tones your muscles. After you train a certain muscle group, that muscle group will seem more toned when you lose weight.

Because when the fat melts away, you’ll be left with lean muscle, which is denser than fat tissue and weights more per square inch.

When you tone one part of your body, such as your stomach, while losing weight overall, the abdominal muscles protrude more, making your stomach appear flatter.


Abdominal muscles do not burn fat

Fat is not burned by the abdominal muscles. The only approach to lose belly fat is to lose body fat generally. If you want to lose belly fat, you should prioritize healthy nutrition and frequent exercise. Planking is a fantastic workout that emphasizes your core and has several advantages. It can help you reduce back discomfort, enhance your posture, and improve your balance and stability.

A mix of aerobic and weight exercise is the most effective strategy to eliminate belly and body fat in general.

Exercises that target the abdominal muscles can strengthen them but have little effect on the fat that sits beneath them.

The plank exercise, on the other hand, may be part of an efficient weight loss regimen that also incorporates other forms of exercise and a balanced nutrition plan.


Planks can also help you tone your stomach and assist you in losing belly fat, provided you combine it with other workouts. It’s one among the most efficient kinds of exercise for burning calories while also working out other muscles.

The plank is a basic yet effective exercise that can help strengthen the abdominal and lower back muscles. When done correctly, it can also aid in the activation of other muscles in the area, such as the glutes and thighs.

Plank for belly fat

Start with one set of planking exercises and work your way up to greater periods if you’re a novice. Start with a 30-second plank hold and rest for 30 seconds in between sets. As your strength improves, increase your hold time by 15 seconds every week until you reach two minutes.

If you can currently accomplish a two-minute plank hold, increase the number of sets or length by 15 seconds each week until you reach three minutes. You may also do several types of planks to target different muscle areas in your body, such as side planks and bird dog planks.

A great training plan is built on core strength. Planks in particular are excellent for strengthening your core muscles and improving your posture. While you can’t lose weight in specific areas, performing planks every day will help you lose weight around your midsection by cutting belly fat and strengthening lean muscle.

Which plank is best for belly fat?

The plank is an excellent exercise for developing core strength. Fitness professionals advocate planks to enhance core stability and posture. Side planks, front planks, forearm planks, and spiderman planks are all plank variants that can help you burn belly fat and tone your abs quickly.

Even if you’re a novice, plank exercises are straightforward to perform, and you may go from a simple forearm plank to more sophisticated variations such as the spiderman plank.

A plank, like a pushup, exercises your entire core. It is achieved by lying prone on the floor and then balancing on your forearms. You raise your body such that it creates a straight line from your head to your heels.

Your elbows are 90 degrees bent and right beneath your shoulders. If this posture is too challenging, you can lower yourself to your knees and continue to elevate your upper body until it forms a straight line from your knees to your shoulders.

To make sure your form is correct, check that:

  • Your back is flat with no arching or sagging
  • Your hips aren’t shifted to one side or another
  • You’re looking down at the floor instead of up or out in front of you

Is a 2 minute plank good?

A two-minute plank is preferable to no plank at all. And surely more than you were doing previously. The drawback is that you won’t become much stronger doing this. Planks, on the other hand, just train your core muscles and do nothing to strengthen the rest of your body.

The rectus abdominis (the “abs”), transverse abdominis (your deepest abdominal muscle that wraps around your torso), external and internal obliques (muscles on the sides of your torso that allow you to twist and rotate), erector spinae (a group of muscles that run up and down your back), and glutes are the muscles that make up your core (butt).

For 1 minute and 30 seconds, men should hold a plank position. It should be held for one minute by women. Start by holding a plank for 10 to 30 seconds if you’re new to fitness and core strength training. Increase your time to 1 minute or more as your strength and endurance develop.


Instead of movement, which is what most other muscles in the body perform, their primary function is stabilization – preserving core stability. As a result, strengthening your core with workouts like planks may leave you stronger in particular regions but weaker in others, hence, the burning sensation while doing the isometric. This might result in lower back discomfort as a result of overcompensation for other muscle groups that aren’t operating adequately.

Beginners should begin by holding a plank for 20 seconds and gradually increase the time by 10 seconds each day. So if you can hold a plank for 20 seconds one day, the next day try 30 seconds, and so on.

While planking, remember to keep good form. Allowing your back to slump or lifting your buttocks too high toward the ceiling is not a good idea. Hold for 5-10 breaths before lowering yourself to the ground. Rest for 15 seconds before repeating five times.


Do planks burn fat or build muscles?

Planks are a good core workout, but they don’t burn fat or help you gain muscle. Your abdominal muscles will only be strengthened and toned as a result of these exercises. If you want to see results, you must mix them with a healthy diet and aerobic activities.

Planks are excellent for building core and upper body strength. Despite this, when done alone, they aren’t as effective at burning fat as they are when combined with other workout routines. Planks don’t help you lose weight in your stomach. It does, however, help to strengthen the abdominal muscles. Planks will be more difficult to complete as a result, but overall fitness will increase.

Planks are static exercises, which means there is no movement. Most static workouts do not burn a lot of fat. Planks only engage a specific muscles, including those in your belly, lower back, and shoulders, so they don’t burn a lot of calories.


While planks are less strenuous on your joints than other workouts that target your core and upper body, like as pushups and sit-ups, they aren’t as efficient at developing muscles or burning fat. Other types of exercise may be better suited to assisting you in reaching your fitness objectives.

Final Thoughts

When it comes to losing belly fat, there are numerous techniques you may follow. Planking is one among them, but it is far from the only one available. Hopefully, this article has given you a better understanding of how planking works and what elements influence whether planking is beneficial for weight reduction.

If you want to know how many calories you can burn every day using these different strategies, you may want to monitor the same through your progress chart which you created for that purpose.


Performing a series of planks can strengthen your core. By combining it with other activities, they can help you reduce belly fat and increase your overall body leanness. When executing planks, try utilizing a timer with the purpose of promoting muscular growth in order to improve your routines over time.

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