5 types of plank exercises to reduce belly fat –

Are you troubled by increasing belly fat? Or even after all the efforts, this stubborn belly fat is not leaving you, then don’t worry! We all know that women’s body fat first appears in the stomach and its surrounding areas. The sooner it comes, the more difficult it is to burn. But there are some exercises which specifically focus on your belly fat. Plank is one such exercise (Plank exercises to burn belly fat). This not only strengthens the core muscles, but also helps you get rid of stubborn belly fat.

Exercise to reduce belly fat

You may be trying many different exercises, or you may be on a diet for a long time, yet belly fat is not reducing, then it may be that you are not doing the right exercises. “Plank” is a very effective exercise in reducing belly fat. Your belly’s core muscles are involved in this.

Founder of Yash Fitness and fitness expert Yash Aggarwal has described plank exercise as an effective way to reduce belly fat. Along with this, he has also told different types of plank exercises, which will increase the fat burning capacity of your body.

To reduce belly fat, practice these 5 types of plank exercises (5 types of plank exercises to burn belly fat)

1. Forearm plank

Plank is one of the best calorie burning exercises. Forearm plank is the most popular plank, which boosts the fat burning capacity of your entire body along with your belly fat. If you are a beginner with plank, this will be best for you.

You can do forearm plank in this way:

1. First of all, come into push up position.
2. Then place your forearms on the ground. Bend elbows 90 degrees and lean forward to place your hands and forearms on the floor.
3. Distribute your weight throughout your upper body, then keep your torso straight, tightening your abdominals and glutes.
4. Look forward and try to remain balanced in this position for 10-20 seconds initially. Gradually you can increase the time as per your capacity.

2. Long liver plank

It may be a little more difficult to do than a normal plank but it is not that difficult. This helps in activating your abdominal core muscles and burns more fat.

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Do long lever plank like this

1. The long lever plank is just like a regular plank, but your elbows point forward.
2. When performing this exercise, you should make sure that your core is tight and your glutes are contracted.
3. Maintain tension in your abs in this posture.
   Hold the plank pose for 20 to 30 seconds, and aim for 3 to 4 sets.

3. Knee drop plank

This is an effective move to activate the deep core muscles. Activating your deep core muscles (transverse abdominis) helps achieve a “flat ab” look.

Do knee drop plank like this

1. Start in a normal plank position.
2. Bend knees and lower to tap the floor.
3. Return to your full plank by straightening your legs.
4. Do at least 4 to 5 sets of this.

4. Reverse plank

If you’re planning to do planks for weight loss, why not try the reverse plank? Reverse planks contract the core muscles and target that area to burn fat. Not only this, reverse plank also helps you in achieving a great posture.

Do reverse plank like this

1. Sit on the floor with your legs extended in front of your body. Place your hands behind your hips.
2. Stand slightly wider than your shoulders, fingers pointing toward your hips.
3. Apply gentle pressure to your palms and lift your hips upward until it forms a straight line from head to toe.
4. Keep your arms and legs straight and tighten your abdominals while relaxing your neck.
   Hold this pose for 20 to 30 seconds, and then slowly return to the floor.

5. Side plank

This is no less than a boon for those who want to lose weight. This plank helps you build a stronger core and better balance. The side plank doesn’t put pressure on the lower back or neck, so this variation of the plank is simple but effective.

Do side plank like this

1. Come into a normal plank position, opening your hips and chest to your left, first adopting a side plank position.
2. Raise your right hand upwards and while supporting this posture, rest the palm of the left hand on the ground.
3. Activate your abdominal muscles, and keep your body straight.
4. Remain in this position for 15 to 20 seconds. After that come back to the original position and then repeat it on your other side.