Planking is an exercise that has been gaining popularity in recent years, and for good reason. It is a highly effective way to work out your core muscles, including your abdominals, obliques, and lower back muscles. Many people wonder if planking can also help burn belly fat. In this article, we will explore the science behind planks and their impact on belly fat.
What is Belly Fat?
Belly fat, also known as visceral fat, is the type of fat that accumulates around the abdominal region and can lead to several health problems such as diabetes, heart disease, and high blood pressure. Visceral fat is different from subcutaneous fat, which is the fat that sits just beneath the skin and is less harmful to your health. The accumulation of visceral fat is often caused by a combination of factors such as poor diet, lack of exercise, and genetics.
What are Planks?
Planks are a bodyweight exercise that involves holding a position similar to a push-up, but with your forearms resting on the ground instead of your hands. The basic plank involves holding your body straight and rigid, with your feet together and your elbows directly under your shoulders. You should engage your core muscles, glutes, and legs while holding the position for a set period of time, typically between 30 seconds to two minutes.
Do Planks Burn Belly Fat?
The short answer is yes, planks can help burn belly fat. However, it is important to note that spot reduction, or targeting specific areas of fat for removal, is not possible. When you perform planks, you engage your core muscles, which includes your abdominals, obliques, and lower back muscles. This helps tone and strengthen these muscles, giving the appearance of a flatter stomach.
Additionally, planking can increase your metabolic rate, which is the rate at which your body burns calories. When you hold a plank, you are engaging multiple muscle groups at once, which requires energy and burns calories. This increased calorie burn can help reduce overall body fat, including belly fat.
However, it is important to note that planking alone is not enough to burn belly fat. To see significant results, you need to combine planks with a healthy diet and regular exercise routine. You cannot out-exercise a bad diet, so it is essential to make sure you are consuming nutrient-dense foods that support your weight loss goals.
How to Maximize the Benefits of Planks for Burning Belly Fat
To maximize the benefits of planks for burning belly fat, here are some tips to keep in mind:
- Increase the intensity:
As with any exercise, the more intense the workout, the more calories you will burn. To increase the intensity of your planks, try holding the position for longer periods or adding variations such as side planks or plank jacks. You can also use weights or resistance bands to add an extra challenge.
- Combine with other exercises:
While planks are an effective core exercise, they should be combined with other exercises to target all areas of fat on your body. Incorporate exercises that focus on your legs, arms, and back, such as squats, lunges, push-ups, and rows. A full-body workout will help burn more calories and reduce overall body fat.
- Engage in cardiovascular exercise:
Cardiovascular exercise, such as running, cycling, or swimming, is an excellent way to burn calories and reduce body fat, including belly fat. Aim for at least 150 minutes of moderate-intensity cardio per week, or 75 minutes of high-intensity cardio.
- Eat a healthy diet:
Eating a healthy diet is essential for weight loss and reducing belly fat. Focus on consuming whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary drinks, and alcohol, which can contribute to belly fat.
- Get enough rest:
Rest is essential for recovery and muscle growth. Aim for at least seven hours of quality sleep per night and take rest days to allow your muscles to recover from workouts.
Conclusion
Planks are an excellent exercise for strengthening and toning your core muscles, including your abdominals, obliques, and lower back muscles. While planking alone cannot spot reduce belly fat, it can help increase your metabolic rate and burn calories, leading to overall body fat loss, including reducing belly fat. To maximize the benefits of planks, combine them with a healthy diet, cardiovascular exercise, and other strength training exercises. Remember to be consistent, patient, and consult with a healthcare provider if you have any concerns about starting a new exercise routine.
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