This information is going to be very useful for you, Does Plank Reduce Belly Fat? After reading this article, all your troubles will go away and will help a lot in reducing your belly fat and in this article all types of Plank has been told and how to do it and what things to keep in mind which will be very useful for you.
Plank exercises are a great way to strengthen your core muscles and help you to maintain a healthy posture. While there is no single exercise that can target belly fat, planking can help to reduce overall body fat. When combined with a healthy diet and regular cardiovascular activity, planks can help to tone and flatten the stomach, which can lead to a reduction in belly fat.
Types of Plank and it Will Reduce Your Belly Fat Very Quickly
25 Types of Plank and How to Do It:
Beginner Plank:-
1. Begin by kneeling on the ground on all fours with your palms flat on the floor, shoulder–width apart.
2. Slowly step both feet back so that your body is in a straight line from head to toe.
3. Your elbows should be directly beneath your shoulders, and your weight should be evenly distributed on your forearms and toes.
4. Engage your core and hold the position for 10 seconds, then rest for 10 seconds.
5. Gradually increase the time you hold the position until you can hold it for up to a minute.
Basic Plank:-
1. Begin by lying on your stomach on a flat surface.
2. Place your hands directly under your shoulders and lift your body off the floor.
3. Engage your core and keep your body in a straight line from head to toe.
4. Hold the position for as long as you can (up to one minute is a good starting point).
5. To make it more challenging, you can raise one leg or both off the floor.
6. When you’re finished, lower your body back to the floor.
Single Leg plank:-
1. Start in a high plank position on your hands, with your wrists directly beneath your shoulders and your feet together.
2. Lift one leg off the floor and hover it in the air.
3. Keep your core engaged and your body in a straight line from your head to your lifted leg.
4. Hold this position for 30 seconds to a minute, then switch legs and repeat.
Leg Raise Plank:-
1. Start in a plank position with your arms extended and feet shoulder–width apart.
2. Engage your core and glutes to keep your spine and hips in a straight line.
3. Raise your left leg up and back, keeping your foot flexed.
4. Hold for 1–2 seconds, then lower your leg back to the starting position.
5. Repeat with your right leg.6. Continue alternating legs for 10–15 reps
Jack Plank:-
1. Start by kneeling on the floor on hands and knees with your arms shoulder–width apart.
2. Slowly extend one leg straight out behind you, keeping your hips level.
3. Hold your leg in the extended position for 10 to 30 seconds.
4. Return to the starting position and repeat with the opposite leg.
5. Once you’ve completed a few repetitions with one leg, switch and repeat the same number of reps with the other leg.
6. When you’ve finished both legs, gently lower your hips to the floor to rest for a few moments.
7. Repeat the sequence for 1–3 sets.
Clapping Plank:-
1. Start in a high plank position with your hands directly under your shoulders, legs extended behind you, and feet together.
2. Lift your left leg off the ground and bring your knee towards your chest.
3. As you reach your left knee to your chest, bring your right leg up and clap your feet together.
4. Return to the starting position and repeat with your right leg.
5. Continue alternating legs and clapping your feet together for 30–60 seconds.
6. Make sure to keep your core and glutes engaged throughout the exercise to maintain a strong posture.
Shoulder Tap Plank:-
1. Begin in a plank position on your hands and toes with your body in a straight line from your head to your heels.
2. Lift your right hand off the ground and tap your left shoulder.3. Place your right hand back onto the ground, then lift your left hand off the ground and tap your right shoulder.
4. Continue alternating sides while maintaining a straight line with your body, engaging your core and keeping your hips as still as possible.
5. Hold the plank for 30 seconds to 1 minute, depending on your fitness level.6. To make the exercise more challenging, add a jump after each shoulder tap.
Up & Down Plank:-
1. To perform body up&down together at the same time plank, start by getting into a plank position with your arms straight and your legs hip–width apart. Your feet should be together.
2. Once you have assumed the plank position, slowly bend your elbows, lowering your body down until your chest almost touches the floor. Then, press down through your arms, engaging your core, and slowly press your body back up to the starting position.
3. Repeat this up and down motion for 30–60 seconds, or as many reps as you can do. Make sure to keep your body and neck in a straight line throughout the exercise, and focus on engaging your core to maintain proper form.
Arms Raise Plank:-
1. Begin by getting into a plank position on the floor, with your hands directly below your shoulders and your feet slightly wider than hip–width apart.
2. Engage your core and glutes to keep your body in one straight line from your head to your toes.
3. Slowly raise your right arm off the ground and hold it in the air for a few seconds.
4. Lower your right arm and repeat with your left arm.5. Continue to alternate raising your arms while maintaining your plank position.
6. To make the exercise more challenging, you can hold a weight in each hand while performing the exercise.
Contralateral Plank:-
1. Begin by lying on your side with your legs extended out in front of you and your feet together.
2. Place your forearm on the floor directly under your shoulder and your other hand on your hip.
3. Lift your hips off the floor and hold your body in a straight line from head to toe.
4. Engage your core and glutes to maintain your position.
5. Hold the position for 30 seconds to 1 minute.
6. Lower your hips back to the floor and switch sides.
7. Repeat on the other side for the same amount of time.
Knee to Elbow Plank:-
1. Begin in a plank position on your hands and toes, with your core tight and your body in a straight line from your head to your heels.
2. Lift your right knee up towards your right elbow, then return to the starting position.
3. Lift your left knee up towards your left elbow, then return to the starting position.
4. Continue alternating sides for the desired number of repetitions.
Tuck & Kick Plank:-
1. Start in a high plank position with your hands directly below your shoulders and the feet together.
2. Draw your belly button in towards your spine and engage your core.
3. Tuck your right knee into your chest, keeping your left leg straight.
4. Return to the starting position and then kick your right leg out behind you.
5. Return to the starting position and repeat on the left side.
6. Continue alternating sides for 30 seconds.
Mountain Climber Plank:-
1. Start in a plank position, with your wrists directly under your shoulders and your body in a straight line from head to heels.
2. Engage your core and keep your glutes tight.
3. Keeping your core engaged, drive your left knee towards your chest, then back to the starting position.
4. Repeat with the right knee.
5. Continue alternating knees, while keeping your core engaged and your hips level.
6. Hold each knee drive for 2–3 seconds.
7. Aim for 10–15 reps of knee drives on each side.
Hip Raise Plank:-
1. Begin by lying on your back on the ground, with your arms at your sides and your palms flat on the floor.
2. Engage your core muscles, and press your heels into the ground.
3. Raise your hips off the ground, forming a straight line from your shoulders to your heels.
4. Hold this position for 10–15 seconds, keeping your core muscles engaged and your body in a straight line.
5. Slowly lower your hips back down to the ground.6. Repeat for 8–12 reps.
Crunch Plank:-
1. Start in a plank position with your hands shoulder width apart, your feet hip width apart, and your core engaged.
2. Inhale and lower your right elbow to the ground, followed by your left.
3. Hold the plank position for a few seconds, then exhale and raise your right elbow, followed by your left.
4. Continue alternating sides as you go, keeping your hips as still as possible.
5. Aim for 10–15 repetitions on each side. Increase the number of reps gradually as you become stronger.
6. Ensure that your neck is in line with your spine throughout the exercise.
7. Finish by returning to the original plank position.
Rolling Plank:-
1. Start by getting into a regular plank position. Place your hands directly underneath your shoulders with your elbows slightly bent and legs extended behind you. Your body should form a straight line from your head to your toes.
2. Brace your core and tighten your glutes to keep your body in a straight line.
3. Keeping your core and glutes engaged, roll onto the sides of your feet and lift your hips up towards the ceiling as you reach your right arm forward and your left leg up towards the ceiling. Make sure to keep your hips and shoulders square, and not allow your right hip or left shoulder to drop.
4. Hold this position for a few seconds, then lower your hips and switch sides, reaching your left arm forward and your right leg up.
5. Continue to alternate sides in a slow and controlled manner for desired number of repetitions.
Side Bicycle Plank:-
1. Begin in a plank position on your hands and toes, making sure your body is in a straight line from your head to your toes.
2. Lift your right leg up, so your knee and hip are in line, and your right foot is at a 90–degree angle.
3. Keeping your core engaged, bring your right knee to your left elbow, then extend your right leg back out.
4. Return to the starting position and repeat the same move with your left leg.
5. Continue alternating your legs, performing 10 repetitions on each side.
6. When you finish, rest for 30 seconds and repeat the entire sequence for 3–4 sets.
Star Side Plank:-
1. Begin by lying on your side with your legs extended and your feet stacked.
2. Place your elbow directly beneath your shoulder and prop yourself up onto your forearm.
3. Lift your hips off the ground and bring your body into a straight line.
4. Place your top hand on your hip and lift your free arm to the sky, forming a star shape with your body.
5. Hold this position for 30 seconds or as long as you can and be sure to keep your core engaged throughout the exercise.
6. Slowly lower your hips back down to the ground and relax for a few breaths before repeating on the opposite side.
Levered Plank:-
1. Begin in a forearm plank position with your elbows directly beneath your shoulders, your wrists in line with your elbows, your spine straight, and your feet hip–width apart.
2. Place your feet onto a raised platform such as a box, bench, or step.
3. Make sure that your entire body is in a straight line from head to heels. Engage your core and glutes to maintain a stable plank.
4. Hold this position for 30–60 seconds, or as long as you can maintain proper form.
5. To increase the challenge of the levered plank, you can try raising one arm off the ground at a time. Make sure to switch arms each time.
6. When you’re done, lower your feet back to the floor and rest in child’s pose before repeating.
Explosive Plank:-
1. Start in a high plank position with your arms and legs extended, your shoulders over your wrists, and your body forming a straight line from head to heels.
2. Lower your body halfway to the ground by bending your elbows and bringing your chest toward the ground.
3. Push explosively off the ground and return to the high plank position.
4. Repeat the explosive plank for 30 seconds, rest for 10 seconds, and then repeat the exercise for another 30 seconds.
5. To increase the difficulty, you can add a jump between the high plank position and the low plank position. This will increase the intensity of the exercise and make it more challenging.
Arms to Wall Plank:-
1. Begin in a standing position with your feet hip–width apart and your arms extended out in front of you, slightly wider than your shoulders.
2. Bend forward at the waist and place your hands on the wall just above your head.
3. Step your feet back one at a time to come into a high plank position, with your feet together and your body in a straight line from your head to your heels.
4. Engage your core and glutes to help stabilize your body.
5. Hold the plank for 30–60 seconds, focusing on keeping your body in a straight line and your core engaged.
6. To come out of the plank, step your feet forward one at a time and stand back up.
Arms to Wall Dynamic Plank:-
1. Begin in a standing position facing a wall.
2. Place your hands on the wall shoulder–width apart.
3. Step your feet back so your body forms a straight line from your head to your feet.
4. Maintain a plank position while keeping your elbows close to your body and your chest up.
5. Take a deep breath and slowly lower your chest and chin toward the wall.
6. Hold for a few seconds and then press back up to the starting position.
7. Repeat for 10–15 reps.
Feet to Wall Plank:-
1. Begin in a standing position, facing a wall.
2. Step your feet back to create a plank position with your hands and feet pressed firmly against the wall. Your hands should be shoulder–width apart and your feet should be slightly wider than hip–width apart.
3. Keep your core and glutes engaged and your body in a straight line from head to toes.
4. Hold this position for 30 seconds to 1 minute, depending on your fitness level.
5. Release and repeat for 1–3 sets.
Feet to Wall Dynamic Plank:-
1. Begin by standing in front of the wall and facing away from it.
2. Place your hands on the wall at shoulder height, and step back until your feet are around two feet away from the wall.
3. Plant your feet hip–width apart and keep them parallel to each other.
4. Bend your elbows and lean your body forward, keeping your core engaged and your back as straight as possible.
5. Maintain this position for as long as you can.6. To increase the intensity, you can move your feet closer to the wall.
7. When you are ready to come out of the plank, press your hands into the wall and step back until you are in the starting position.
When to do Plank Empty Stomach or Full Stomach
It is generally recommended to do planks on an empty stomach or with light snacks. It is important to have some food in your system to fuel the workout and ensure that you have the energy and strength to complete the workout. Eating a full meal prior to a plank exercise can lead to discomfort and fatigue.
After a plank, it is important to refuel with a balanced meal that is high in protein, complex carbohydrates, and healthy fats. Some good options to reduce belly fat are a lean protein, such as grilled chicken, fish, or turkey, with a side of vegetables and a whole grain, such as quinoa, brown rice, or oats. You may also want to include a salad with a healthy dressing and some fruit for dessert.
Conclusion
Plank exercises may help reduce belly fat and overall fat, but it is important to remember that no single exercise can target only one area of the body. A comprehensive approach that includes a healthy, balanced diet and regular physical activity is the best way to reduce fat and maintain overall health.
