Planks for Belly Fat

Excess belly fat can negatively impact your appearance and increase your risk of serious health conditions, such as high blood pressure, stroke and cardiovascular disease. Reducing belly fat requires more than just doing planks. Although this deceptively easy-looking exercise is beneficial in more ways than one, spot reduction is impossible. You must reduce total body fat through a proper diet and exercise regimen to trim your belly fat. Planks can be part of this equation.

  1. Benefits of Planks

    • Planks are often perceived as abdominal-strengthening exercises, but really work your entire body. The isometric contraction that's required to hold your body up activates your core -- including your back, abs and hips -- and also works your chest and legs. A strong core can improve your posture, athletic performance, balance and stability, while also relieving back pain and making daily activities easier. Additionally, planks can improve your flexibility and offer a stress-reducing effect.

    The Plank Exercise

    • Learning perfect form is essential to get optimal results. Start by lying face down on the floor. Flex your feet, placing your toes hip-width apart on the floor, and bend your elbows, setting them directly on the floor below your shoulders. Raise your hips to align your body from head to toe, while keeping your core tight, your buttocks and legs contracted and your back straight. Avoid sagging your belly or rounding your back. Imagine elongating your body by pushing your heels back and lengthening your neck. Hold this position for 30 to 60 seconds.

    Reducing Belly Fat

    • You must create a caloric deficit to lose weight from your entire body, including your belly. Eat a sensible, reduced-calorie diet that emphasizes lean protein, whole grains, and fruits and vegetables, while limiting trans and saturated fats. Burn additional calories by doing cardiovascular exercise for 30 to 60 minutes a day. This can be anything from jogging or riding a bike to swimming laps or participating in group sports. Additionally, perform strength training at least two days per week to build muscle mass and combat belly fat.

    Plank Varieties

    • Aside from the front plank, you can perform other plank varieties to challenge your body and emphasize different muscles. These planks also won't reduce belly fat, but will strengthen your muscles. The side plank, for instance, targets your obliques at the sides of your waist and also engages your back muscles. During this exercise you hold your body up sideways on one elbow and the side of your foot. Do the reverse plank, which targets the muscles at the back of your body, by holding your body up with your hands and heels while you're facing the ceiling.