Planks are the best exercise for burning belly fat. Planks not only gives you a toned belly but it is also beneficial for reducing back pain, improves flexibility, improves your mood and improves your posture and balance.
Do you know that planks burn more calories than crunches or sit-ups because it stretches your legs, arms and stomach muscles simultaneously? Rather than focusing on flat tummy focus on strengthening your entire core and planks is the ultimate body toner to strengthen your muscles which provides support to the whole body.
Check out, How to do Planks to Burn Fat from Belly?
Here are the plank variations, start with basic plank and hold for at least 30 seconds then move to variations of planks for the killer workout for reducing fat from the stomach.
First, start with the basic plank position by bending your elbows and rest weight on the forearms. Make sure your weight is on forearms and not on your hands. Your arms should be at 90-degree angle, now step your feet back one at a time. Hold a straight line from heels through the top of your head, look down at the floor and tighten your abs. Hold this position for seconds and breath deeply.
Side planks are very effective to burn side belly fat. To practice side planks, first lie on your left side by keeping your knees straight, feet together and your left forearm right below your shoulder, contract your core and raise your hips up until your body comes in the straight form from head to feet. Hold this position without letting your hips down and then repeat the same with the right side.
When your body becomes comfortable with these planks, let’s make them more challenging with below plank variations.
Lateral Plank Foot Tap
For practicing lateral plank foot tap, first get into the plank position. Now, move your left foot and tap it to the side about 12 inches from your foot position and return it to the same place and do the same with right foot. Try to do these planks at least 10 times in the beginning.
Lateral Plank Walk
In Lateral plank walk, step your left foot and hand to your left simultaneously and then step your right foot and hand to the right and return in plank position.
Plank to Pushup
To practice plank to push up, get in the push-up position, bend your elbows and rest your weight on forearms as in plank. After this, push your body up into the top position of a pushup by extending your arms one at a time, rest and reverse the movement and back to your elbows.
Sweep planks, get it into the pushup position keeping your arms straight. Make sure that your body should be in the straight line then slowly raise your left knee to the right elbow and sweep to the right elbow and repeat it with the right leg.
Practice these planks every day this will results you in the greatest gains to your fitness and get rid the excess fat from your stomach, strengthens your muscles and back.
Also check – Most Effective Exercises to Lose Belly Fat