Plank Lose Belly Fat – The Fastest And Most Effective At Home

There are many exercises to help you reduce belly fat, from complex tasks to simple exercises, although our ultimate goal is to reduce belly fat safely and ensure health.

Among them, the plank exercise reduces belly fat with simple movements but is very useful for you. Belly fat for you now is just a simple thing. You can fly them quickly, and you can’t imagine it.

To perform plank exercises to reduce belly fat in the best and most effective way, you must have steady hands, strong legs, so you have enough strength to lift and lower your body.

Let’s learn about plank exercises to reduce this belly fat! Now BellyFatZone invite you to refer to this article together!

What is a plank?

Plank is a leading abdominal fat burning and abdominal toning exercise, more effective than many traditional abdominal exercises.

What is a plank?

Simple movements, short training time but bring quite a few benefits that make plank popular among men and women.

However, in order to practice the plank properly, you also need to learn carefully and spend time practising.

All you need to know when a practising plank

  • What is the plank exercise is explained above, but you wonder why it has such a name?
  •  What does plank mean?

Plank in English means “plank”. Perhaps you can partially imagine the posture when doing this exercise, right? You have to keep yourself straight like a board, and … that’s all.

It sounds simple but makes so many people sweat all still can not do it.

Benefits of plank exercises

  • Doing abdominal muscles: If you do not know, a plank is also known as the “king of abdominal exercises” because it brings a slender abdomen, hunt, wants a slit, wants citrus.
  • Weight-loss support: Just a few minutes of the plank is enough to make you sweat and of course, calories will be consumed. Since then, the weight and fat reduction is completely grounded.
  • Improve core strength: Plank affects many key muscle groups to help you increase the efficiency of exercise when exercising or playing other sports, while stimulating the development of buttocks and abs, back.
  • Reduce back and spine injuries: You can see that the pose of the plank does not put much pressure on your hips or spine. It also helps to reduce back pain very well, suitable for people who have to sit a lot, back strain.
  • Correct posture: Your gait, standing, sitting and lying postures are wrong because some muscle groups are weak so you don’t keep your body in the correct posture. The job of the plank is to improve the strength of those muscle groups and correct your posture.
  • Accelerate metabolism: Good metabolism helps you have a healthier body, fat-burning speed is also faster.
  • The body is more balanced, more flexible: After a period of the plank, you will find yourself standing 1 leg more easily, increasing the ability to keep balance, more flexible muscle groups.
  • Comfort: Plank has positive effects on nerves, helping you feel comfortable, relieve anxiety or pressure.

Some frequently asked questions about the plank

1. Does plank exercise reduce belly fat?

Does plank exercise reduce belly fat?

Plank is not tired, it is not plank. But if you’re tired, it means that you have burned calories, the most important thing if you want to lose weight and lose fat.

However, a common mistake that you want to lose belly fat is to spend all your time practising plank.

It is true that plank helps to reduce fat, but to reduce the whole body, and burn calories less effectively than cardio or HIIT. It focuses primarily on muscle hunting.

If you still “have” too much fat, then plank will not affect the muscle, so it is useless to practice forever. The correct way of doing it is to combine cardio alternating with abs like a plank, crunches…

2. How many calories does Plank spend?

The amount of energy released is different from person to person, so the 1-minute plank of how many calories is reduced is hard to answer correctly.

It also depends on the weight, location, gender, age, metabolism, exercise techniques … of each person.

According to the average survey, a man who weighs about 60-70kg then burns 4-5 calories every minute, which means if training in 1 hour, burn 220 calories.

3. Does plank help increase the height?

Doing plank regularly every day will help you have healthy bones and joints. If you start exercising at a young age, your height will be greatly increased.

4. Does plank exercise have big biceps?

Due to heavy hands when doing so many friends, especially girls afraid of biceps will be enlarged and “capital” like men.

Actually, you don’t need to be so worried about this. As a matter of fact, no matter how much women practice, there’s no muscle.

For items like a plank, you only stop at fat reduction, tapering and hunting. If you want to have bigger biceps, then besides plank, you have to practice more exercises.

5. How many times should plank practice 1 day?

There is no specific rule on how many times a day to plank. It depends on your schedule.

Normally, to maintain health and physique, the appropriate number of times is about 3 times per day.

6. How many minutes to plank 1 day?

The beginner just keeps from 20-60 seconds each time is very commendable already. It sounds very easy, but practice and you will understand how long 1 minute is.

Once you get used to it, you can increase the time to 1 minute or 2 minutes.

Many people still misunderstand that plank is as long as possible. But actually holding the plank for 2 minutes is already very good, trying harder won’t help either.

Instead of just practising 1 time and keep continuously for a long time to … record-breaking, you set into several shorter episodes, about 1-2 minutes is best.

7. What time of the day do you plank?

Depending on the schedule, you can arrange a suitable training time yourself. Just be careful not to exercise when you’re full or too hungry.

In addition, according to some experts, you should not practice plank after 9 pm, because at this time the body has exhausted energy and needs to rest to recover for the next day.

Instructions on how to properly plank and prevent injuries

For the plank, nothing is more important than technology. The posture that is wrong, no matter how long you try to plank, it will not work and even cause harm to the body. Read the instructions carefully following the steps below.

Step 1: Prepare the tools

  • 1 yoga mat to keep your hands from hurting while holding the plank
  • Gym clothes or hugging clothes are comfortable, good elasticity, high ability to absorb sweat
  • Suitable training space can play music to not be boring

Step 2: Get into the cow position

  • A tip for plank training for beginners is to start with the crawling posture before entering the plank.
  • Place your hands just below your shoulders, knees below your hips, feet flat on the floor or can bend your toes.
  • Breathe evenly through your nose.

Step 3: Push the baby back into position

  • From the crawling position, push your butt towards the foot, extending the thigh with the shoulder, lowering the chest to the floor.
  • Hands extended straight forward, the forehead can be placed on the mattress.
  • Relax your shoulders.
  • Breathe evenly when performed, hold this position for about 5 breaths or longer.

Step 4: Enter the plank

  • Those of you who are familiar with it can go straight to this step.
  • Push back up into the crawling position and switch always to the plank position.
  • The hands are located just below the shoulders in a vertical position, toes resting on the floor.
  • The human body forms a straight line from head to heel.
  • Using the abdominal force to keep the spine straight, the buttocks do not protrude nor sag.
  • You can lean on your forearm if you want.
  • Hold this position for 20 seconds to 2 minutes depending on your ability.

Step 5: Finish the exercise

  • Return to your baby’s position, rest your body for a few breaths.
  • You can practice a few more times or finish the exercise at this step.

This is a basic plank, but there are also many variations you can make after you have guaranteed the right basic techniques.

The common problems when practising plank

1. Practice plank with back pain

Practice plank with back pain

Plank training with shoulder pain, back pain … is a sign that you have practised the wrong technique.

The causes of back pain after training can be too high or too low buttocks, hands not lying directly under shoulders, hips tilted to one side, heads too bent or too back, knees not straight …

2. Plank exercise with abdominal pain

This can be the result of being in the wrong position or overeating right before training. You should eat well, but do not eat too closely during exercise.

3. How to plank longer

It’s not uncommon to practice plank training, shaking your hands, and not being able to hold it for long. The fix is ​​nothing more than gradual exercise.

You should practice additional exercises to help plank longer, such as inhaling the ground, crunching …

Any exercise requires a scientific diet. If you are looking to gain muscle and lose fat, you should limit your intake of saturated fats and added sugars, increase carbohydrates, good fats, vitamins, fibre, and minerals. Especially protein.

Whey Protein Milk will also be a pure protein supplement solution, helping to increase and tone muscles, bringing perfect abdominal muscles as desired.


5 exercises plank to reduce belly fat:

Plank Up / Down

This is a plank exercise to reduce belly fat quite well for your endurance. You can also reduce belly fat more effectively, but you can also reduce your fat, arms, chest, and shoulders quite well.

This exercise helps you increase your endurance very well. You can do this exercise with your friends, and they can help you have more motivation to perform this exercise effectively, than just you alone.

Plank Lose Belly Fat - The Fastest And Most Effective At Home
Plank Lose Belly Fat – The Fastest And Most Effective At Home

Doing:

  • Fight 2 hands on the floor, upper body straight.
  • 2 legs straighten so that the legs and back create a straight line
  • Turn your elbows down to the level
  • Maintain the position for 3-5 seconds
  • Hold your belly as hard as you can to keep your location as long as possible
  • Perform the exercise continuously for 30-60 seconds

Tips for you: When doing this exercise, you need to keep your hips and your upper body balanced. This action helps you lose belly fat most effectively and quickly.

Plank Jacks

Exercises for this plank to reduce belly fat work quite well for reducing your fat and thigh fat. When doing this exercise, you have to brace your abdomen so that you can eliminate excess belly fat.

Plank Jacks
Plank Jacks

Doing:

  • Put your hands on the floor
  • The legs are wide
  • Back hold straight
  • Perform foot-nosed movements to lift your body, your back straight
  • Lower your elbows, while lowering your body
  • About 3-5 seconds lift people and continue to drop people
  • Do this exercise for about 30-60 seconds

Tips for you: when stopping for about 3-5 seconds, you need to keep your back straight, your hand must remain in place not moving.

Push-Up With Side-Plank Rotation

This exercise requires you to have healthy, sturdy hands. The entire body weight will be on your arm. To limit the pressure on your arm, you need to hold your belly as hard as possible and hold your buttocks back. Your lower hips and thighs must be very tight so that you can complete this exercise.

Push-Up With Side-Plank Rotation
Push-Up With Side-Plank Rotation

Doing:

  • Perform push-up movements on one side
  • Fight right hands and feet on the floor
  • Keep your hips and thighs aligned
  • Hold your belly and butt tightly
  • Lift your hips up and down smoothly
  • Hold this position for about 3-5 seconds then switch the other side
  • Do this exercise for about 30-60 seconds

Alternating arm-and-leg raise from plank

This exercise is more complicated than the above activities. When doing this exercise, you need to have a full stomach, then your legs and arms must be healthy and robust so you can do this whole exercise.

When doing this exercise, you must pay close attention to the movements. You have to keep your upper body balanced because you have to extend your arms and legs at the same time always. Remember the opposite pairs!

Alternating arm-and-leg raise from plank
Alternating arm-and-leg raise from plank

Doing:

  • Put your hands on the floor
  • The legs are wide
  • Back hold straight
  • Kick up the left foot high and raise your right hand
  • Hold the position for about 3-5 seconds
  • Then do the same with the other party
  • Do this exercise for about 30-60 seconds

Tips for you: If you have just started this exercise for the first time, you can lift your arm first and then to your feet, then slowly raise both your arms and legs simultaneously.

Side Plank Rotation

Similar exercises Push-Up With Side-Plank Rotation This exercise is beneficial in flying off excess fat for your body. But this plank exercise to reduce belly fat is much more difficult.

You will need to spend a lot of energy to implement the practices of this exercise entirely.

When you need to consume a lot of energy to accomplish this exercise, you will quickly reduce a lot of excess fat in your body. Not to mention the movements of this exercise are also very much related to your abdomen.

Side Plank Rotation
Side Plank Rotation

Doing:

  • Perform push-up movements on one side
  • Fight right hands and feet on the floor
  • Keep your hips and thighs aligned
  • Hold your belly and butt tightly
  • Lower your left hand around the abdomen and through the right hip
  • After about 3-5 seconds you return to the original position
  • Perform movements about 3-5 times, then switch to the other side
  • Perform the same action as above

Read more: 9 exercises to reduce belly fat and hips

Here are the Plank exercises to reduce Jen Jewell’s belly fat:

He didn’t do all the plank exercises at the same time, instead of alternating the variations of the use with increasing his difficulty and increasing his endurance.

Performing exercises continuously in one round; after a short break, he takes about 30-60 seconds depending on the difficulty and energy he needs to spend each set.

HIIT PLANK WORKOUT

Make 3 rounds, rest 30-60 seconds each round

Jump Rope – 30 seconds:

Jump Rope
Jump Rope

Read more: Exercise to Lose Belly Fat For Men

Plank Jack

Plank Jack
Plank Jack

Reverse Lunge With Jump

Reverse Lunge With Jump
Reverse Lunge With Jump

Pushup With Side Plank Rotation

Pushup With Side Plank Rotation
Pushup With Side Plank Rotation

Jump Rope

Jump Rope
Jump Rope

Plank Up Down

Plank Up Down
Plank Up Down

Wide Stance Jump Squat

Wide Stance Jump Squat
Wide Stance Jump Squat

Alternating Arm And Leg Raise From Plank:

Alternating Arm And Leg Raise From Plank
Alternating Arm And Leg Raise From Plank

See also: 22 Plank variants you must definitely practice

I wish you have a good practice and have a dream waist.

View Lose Belly Fat DVD

 

50 plank exercises to help you build abdominal muscles

If you still have questions about what plank training is, take a few minutes to read about the effect of the plank to see how this movement is worth practicing.

Also, note that planking will only work if you do the right technique. Please master how to plank practice properly before coming to other variants.

Also, solve the problem that everyone is interested in: Does plank exercise reduce belly fat? Plank supports calorie burning, but its main effect is still on the muscles.

Therefore, if you want to lose belly fat, plank alone is not enough.

You need to perform cardio exercises to lose weight or HIIT to release more energy and combine with plank and other abdominal exercises to help the round 2 more toned, tidy.

In addition to the familiar basic plank exercise, there are many other types of plank that bring different benefits to your physique. Choose the ones that suit you best and schedule changes to avoid getting bored.

For exercises that say “hold as long as possible,” begin with 10, 20 seconds, then raise to 1-2 minutes once you get used to it. Do not forget to tighten your abs when exercising.

Low plank (forearm plank)

First, take the time to review this standard plank exercise. New students who have never practiced will not be able to skip this lesson.

Perform

  • Step 1: Create a posture of inhaling the ground with 2 forearms resting on the floor, hands extended with shoulders, 2 elbows lying below the shoulders, 2 toes propped against the floor, torso forming a straight line from head to heel.
  • Step 2: Tighten your abdominal muscles and remain in the pose for as long as possible, breathing normally during the procedure.

High plank

This is also a very basic posture that you need to master. Between high plank and forearm plank, you can choose a suitable position to kiss with you.

Perform

  • Step 1: Put 2 hands and 2 toes on the floor, hands are just below shoulders in a vertical direction, arms and legs are straight, the person makes a straight line from head to toes.
  • Step 2: Tighten your abs and hold on for as long as possible, breathing evenly.

Knee Plank

If these two basic plank postures are too hard for you, try placing your knees on the floor. Keep doing this knee plank exercise until you can do the standard plank.

  • Step 1: Rest your forearms and toes on the floor, elbows just below your shoulders, 2 forearms parallel to each other, knees touching the floor, back straight.
  • Step 2: Tighten abdominal muscles, hold for as long as possible, breathing evenly.

Rocking Plank

The plank exercise for a slim waist is followed by a push plank. At this point, you can no longer “lie” and start working, muscle groups must coordinate more smoothly, increasing flexibility for the body.

Perform

  • Step 1: Create a position like a basic plank, forearms resting on the floor, elbows lying below the shoulders, toes resting on the floor, body stretched in a straight line.
  • Step 2: Tighten abdominal muscles, using the force of the toes to push forward and back, toes and forearms remain fixed in the old position.
  • Step 3: Episode 20 times. 3 innings.

Elbow Plank Leg Raises

As you know, a plank is not only a hero to increase abs but also very effective to develop glutes. If you are looking for a female plank to help increase your round, this is exactly what you need.

Perform

  • Step 1: Create a basic plank posture, forearms, and toes resting on the floor, elbows under 2 shoulders, body forming a straight line from head to heel.
  • Step 2: Stiffen your abs, slowly lifting your left leg off the floor as high as you can.
  • Step 3: Lower left foot and start lifting the right leg up.
  • Step 4: Episode 20 times, 3 rounds.

Plank Leg Raises

Another home plank exercise that stimulates third round development is Plank Leg Raises. Similar to the previous article, but with this motion you perform in high posture plank instead of plank on the forearm. These 3 round increases may be what you need.

Perform

  • Step 1: In a high plank posture, 2 palms and 2 toes propped against the floor, arms stretched out, the person stretches in a straight line from head to heel.
  • Step 2: Lift your left foot off the floor as high as possible.
  • Step 3: Lower your left leg and start lifting the right leg up.
  • Step 4: Episode 20 times, 3 rounds.

Plank and Leg Lift

Continue with this plank exercise to lose belly fat . Still a plank, still a familiar foot-lift but the effect is very desirable. Do not forget to stretch the abdominal muscles throughout the movement.

Perform

  • Step 1: Create a basic plank posture, leaning on your forearms and toes, stretching in a straight line, elbows under shoulders, tight abdominal muscles.
  • Step 2: Raise your left foot off the floor, about 1 foot away from the floor, lower and raise your right leg up
  • Step 3: Episode 20 times, 3 rounds.

Side Plank

Side Plank has the ability to increase the strength of the arms, legs and abdomen. In particular, it helps to improve the diagonal abdominal area, helping to make the feeling of your waist more neat and slim.

Perform

  • Step 1: Lie on your right side, your right forearm on the floor perpendicular to your body, your elbows just below your shoulders
  • Step 2: Raise your hips off the floor until your body forms a straight line, your left hand is on your hips or straight up to the ceiling.
  • Step 3: Hold still as long as possible. Do the same with the other side.

Side Plank Leg Lift

This Side Plank Leg Lift plank exercise will save your fat round 2. This action requires a little high technique, so you should carefully watch and slowly practice.

Perform

  • Step 1: Lie on your right side with your right elbow on the floor, hips and 2 legs resting on the floor, legs close together, left hand on hip.
  • Step 2: Breathe out, raise your hips at the same time so that your body is straight, your left leg is higher than your hips.
  • Step 3: Inhale and lower yourself back to the starting position.
  • Step 4: Episode 20 times, 3 rounds then switch sides.

Plank Knee to Elbow Crunch

Plank and Crunch are both very good exercises for the second round. So what if combining these two types of exercises into a plank exercise to tone your abs?

Perform

  • Step 1: In the plank forearm position, the person resting on the forearm and toes, the elbows placed under the shoulders, the body forms a straight line.
  • Step 2: Breathe out, pull your left knee and right elbow together, push your hips up high, tight abdominal muscles.
  • Step 3: Inhale and return to the original position, do the same for the other side.
  • Step 4: Episode 20 times, 3 rounds.

Push Up to Side Plank

Inhaling the soil is known to be a very good exercise, combined with the side plank will help you consume a relatively large number of calories and toned many muscle groups, bringing a healthy body. face.

Perform

  • Step 1: In the ground-breathing posture, the wrists are below the shoulders vertically, the toes to the floor, the body form a straight line.
  • Step 2: Tighten abdominal muscles, exhale while turning to the right, right heel right in front of left toe. Right hand straight up, hold the position for about 1 second.
  • Step 3: Inhale and lower yourself back down to the starting position, doing the same for the other side. So 1 repetition.
  • Step 4: Episode 20 times, 3 rounds.

Plank and Arm with Leg Raise

With the rhythmic coordination of both hands and feet, this movement not only improves flexibility and balance of the body. It is also a plank exercise to lose weight by consuming excess energy.

Perform

  • Step 1: In the plank, the person resting on the forearms and toes, the elbows lying below the shoulders, the torso forming a straight line, tightening the abdominal muscles.
  • Step 2: Raise your left hand to shoulder height, palm down, at the same time raise your right leg so that your right toe is higher than your left heel, hold it for 1 second.
  • Step 3: Lower hands and feet to the original position, do the same for the other side.
  • Step 4: Episode 20 times, 3 rounds.

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Plank To Push Up

This is a plank that will reduce body fat and also tone your abs and shoulders. If you do the right thing with the right number of times and the number of rounds, the energy dissipated will not be a good fit

Perform

  • Step 1: In the plank posture, forearms and toes rest against the floor, elbows under shoulders, torso forming a straight line, tight abdominal muscles.
  • Step 2: Turn hands on the floor in turn and straighten, lifting people up to form a posture to breathe the ground.
  • Step 3: Lower yourself as if you were breathing the ground, and put your forearms on the floor to return to the original position
  • Step 4: Episode 15 times, 3 rounds

Bosu Ball Plank Leg Lift

To perform this plank exercise, you need to use Bosu balls. This ball is equipped in most gyms, so try it out every time you go to practice.

Perform

  • Step 1: Place Bosu ball on the floor, face up. Two elbows you put on 2 ball edges, in the posture of inhaling the ground, 2 legs together, hips not swooping down, tense abdominal muscles.
  • Step 2: Raise your left leg as high as you can, stop, squeeze the glutes and exhale.
  • Step 3: Inhale at the same time lower your foot, repeat the same for the other side.
  • Step 4: Episode 15 times, 3 rounds.

Plank Jacks

If talking about fat burning plank, then Plank Jacks is probably the most effective solution. Your body must be constantly moving with the jump action to burn up the energy of lightning.

If you like plank and like to lose a lot of fat, then this article is too reasonable.

Perform

  • Step 1: In a high plank, hands and toes on the floor, hands below shoulders, keep in a straight line.
  • Step 2: Jump to extend 2 legs, then jump and close again, hands still held, using abdominal muscle.
  • Step 3: Perform 30 counts, 3 rounds, can increase the number once used.

Dolphin Plank

This action is quite similar to a yoga posture, it supports the activity for your back, abdomen, and shoulders.

Since this is a compound exercise with multiple muscle groups, pay attention to perform the plank exercise correctly.

Perform

  • Step 1: In the plank position, rest your torso on your forearms and toes, forming a straight line.
  • Step 2: Raise your hips to form a triangle, hold for a few seconds, and then lower to the original position.
  • Step 3: Repeat as many times as you want

Plank Tucks

Plank Tucks is a very effective plank exercise to reduce belly fat for men and women . Jumping moves you to release a huge amount of energy.

Perform

  • Step 1: In a high plank posture, hands and toes on the floor, hands stretched, hands placed under a few, the person stretches into a straight line.
  • Step 2: Jump to bring the foot closer to the arm, the two feet are still bunched together, the two hands remain fixed in the old position.
  • Step 3: Continue to jump and bring your foot back to the original position.
  • Step 4: Repeat as many times as you can, doing it like a cardio or HIIT.

Plank 1 leg

Challenge yourself to keep your balance with 1-leg plank. This posture also helps muscle training very well.

Perform

  • Step 1: Create a plank posture, resting your forearms and toes on the floor, elbows beneath shoulders, forming a straight, tense abdomen.
  • Step 2: Slowly raise your right leg up.
  • Step 3: Hold as long as you can and then change your legs.

Plank with Opposite Limb Extension

This plank with a slightly longer name means extending the limbs facing each other, one hand to the other, and vice versa. You can use extra dumbbells to increase difficulty.

Perform

  • Step 1: In a high plank posture, 2 toes and left hand on the floor, right hand holding the weight (can be replaced with other items such as water bottles for example).
  • Step 2: Raise your right hand up to shoulder height, and raise your left leg high back.
  • Step 3: Pull your right hand and left foot together, then repeat step 2 and step 3 repeatedly.
  • Step 4: Do as many times as you want, then change your arms and legs.

Side Plank with Inner Thigh Raise

This is one of the most effective plank exercises for reducing fat. This is a bit special in that you need to prepare a sturdy enough chair with a moderate height to support.

Perform

  • Step 1: Create a side plank with the left forearm resting on the floor, perpendicular to the body, elbow just below the shoulders, right foot on the chair, left foot touching the floor, right hand against hip, hips do not touch the floor.
  • Step 2: Raise your left leg to touch the right leg and lower it.
  • Step 3: Repeat as many times as you want and then switch sides.

Plank Knee Twist

Plank Knee Twist is also a song that requires you to exercise all body, regular exercise will significantly improve your weight and physique.

Perform

  • Step 1: Create a high plank posture, 2 hands, and 2 toes on the floor, hands below shoulders in a vertical direction, the person forms a straight line.
  • Step 2: Pull the right pillow toward the left elbow, hold for 1 second and then return to the old position.
  • Step 3: Do the same for the left knee and right elbow, repeat 20 times.

On-the-Ball Plank

If you want to use the tool to make the exercise more interesting, try plank with this ball. Take advantage of the equipped balls at the gym.

Perform

  • Step 1: Put your legs and toes on the exercise ball, hands on the floor, placed just below the shoulders, the body stretches into a straight line.
  • Step 2: Squeeze the gluteus muscles, remain within 1 minute.

Plank With Shoulder Touches

The title of this song means plank and hand to shoulder. To perform the movement, your body must move certain, but try not to shake your hips.

The trick is to imagine or place something light on your back and keep it from falling while exercising.

Perform

  • Step 1: In a high plank posture, put your hands and toes on the floor, arms and legs straightened, hands located just below the shoulders, the person forming a straight line, legs extended by shoulders.
  • Step 2: Turn right hand to touch the left shoulder quickly, then return to the old position, the left hand touch the right shoulder then return to the old position
  • Step 3: Perform in time depending on ability

Reverse Plank (reverse plank)

If the plank is often too boring, then try to do … back to see?

This plank exercise will make your shoulder muscles more flexible and toned, girls are comfortable to do not be afraid of big shoulders.

Perform

  • Step 1: Sit on the floor or practice mat, with your hands on one side of your body, fingers pointing towards your feet, legs stretched out.
  • Step 2: Slowly raise your hips up to the highest possible position, leaning on your arms and heels, the body forming a straight line from the chin to the heels.
  • Step 3: Hold still as long as possible.

TRX Plank

For this article you need to use the TRX resistance wire, adjust so that it is about 12 inches (30cm) away from the floor. Enlist training every time you go to the gym.

Perform

  • Step 1: Put your foot in the rope, crawl forward until your body is straight, lean your forearms on the floor.
  • Step 2: Raise your knees so that the person makes a straight line and hold for as long as possible.

Crouching Hover Plank

Those who have abs “hide” too carefully, want them to show up quickly, they must know this plank. However, everything has its price, this article must say is not easy.

Perform

  • Step 1: Put your hands and knees on the floor, knees create a 90-degree angle, arms stretched, back straight, tightening core muscles.
  • Step 2: Lift your knees off the floor, keeping your balance on your hands and toes as long as possible.

Walking Plank

The mechanism of this article is added to the movement up and down for normal plank position, Understand a simple way that you move from posture plank high to low and vice versa plank.

Perform

  • Step 1: Get into a high plank posture with your hands and toes on the floor, hands below shoulders, arms stretched, forming a straight line.
  • Step 2: Lower and rest your right forearm on the floor, then lower your left forearm.
  • Step 3: Put your right hand on the ground and push your body up, your left hand also supports the floor when lifting.
  • Step 4: Repeat as many times as you want

Chaturanga Plank

In positions where only your hands and toes touch the floor like this, try imagining the ground as a surface full of lava to find the exercise more enjoyable and time faster.

Perform

  • Step 1: Start at a high plank position, make sure your hands are below your shoulders and your body is straight.
  • Step 2: Slowly lower your body until your body is on a level with your upper arm. Close the elbows to the ribs, tightening the core.
  • Step 3: Only toes and hands touch the floor, hold as long as possible.

Extended Plank

To increase the difficulty and require your shoulders to work harder, try Extended Plank. If you often experience shoulder pain from sitting a lot, walking in the wrong position, take a few minutes of exercise.

Perform

  • Step 1: In a high plank posture, toes and hands on the floor, hands are just below the shoulders, straight.
  • Step 2: Turn left hand forward for about 1 hand, then right hand.
  • Step 3: Continue to the farthest position where your body still holds the correct plank.

Exercise X Plank for men and women

This time it is your foot to move. Add this lesson to your male and female plank training routine so that all of your body parts are trained equally.

Perform

  • Step 1: Start with a high plank posture, the person stretching out, hands under shoulders.
  • Step 2: Move the legs 2 to each side in small increments, extending as much as possible, hands still held in the old position, back straight, hold still.
  • Step 3: If this Y-pose is too difficult, you can extend your arms over your shoulders to form an X-shape and stay the same.

Bosu Topside Plank

Bosu balls are a versatile device that can be used in many types of exercises. With plank alone, there have been some articles using this ball.

https://www.youtube.com/watch?v=koTLma0xrJ4

Perform

  • Step 1: Kneel on the floor, put your forearms above the ball, elbows below your shoulders.
  • Step 2: Stretch your legs back, propping your toes to the floor, lifting your knees up to create a plank position.
  • Step 3: Hold still for as long as possible.

Bosu Walking Plank

Remember the Walking Plank exercise above? It’s still a move from high plank to low plank, but this time use more shadows to see if the difficulty level increases.

Perform

  • Step 1: Start with a high plank, with your hands on Bosu ball, toes on the floor, straighten.
  • Step 2: Turn 2 forearms down into the ball in turn.
  • Step 3: Turn up against 2 hands and lift up, the person still holds straight, repeat with the number of times depending on the ability.

Single-Arm Plank

Test your muscles’ balance and strength with this exercise. Once done with one hand, don’t forget to do the same for the other.

Perform

  • Step 1: Start with a low plank, forearms resting on the floor, elbows below shoulders, straight.
  • Step 2: Slowly raise your right hand up, straighten out in front of you.
  • Step 3: Keep it to the best of your ability.

Knee-to-Inside-Elbow Plank

When practicing this type of variation, remember that no matter how you move, you still have to maintain the correct posture of the shoulders and hips.

Perform

  • Step 1: Start at a high plank, expensive hands under shoulders, straight people, toes against the floor.
  • Step 2: Slowly bring your right knee to your left elbow, as close as possible but you still have to keep the posture of the plank.
  • Step 3: Repeat on the other side.

Knee-to-Outside-Elbow Plank

When doing this exercise, try not to turn your head to look at your knees, which will distort your shoulders and hips from the standard posture.

Perform

  • Step 1: Start in a high plank position, toes and hands on the floor, hands below shoulders, in a straight line.
  • Step 2: Slowly bring the right knee to the outside of the right elbow, then return to the old position.
  • Step 3: Do the same with the left.

Side Plank Crunches to lose belly fat fast

This combination of Side Plank and Crunches has the ability to slim both sides very well if you exercise hard. Of course, remember to practice both sides.

Perform

  • Step 1: Go to the side plank, hands and feet on the floor, lift up to form a straight line.
  • Step 2: Pull your upper knees and elbows together, trying to keep your body from leaning forward or leaning back.
  • Step 3: Repeat as many times as you want, then do the same for the other party.

Side Plank Mermaid Raise

Is the name of this gesture mermaid-style plank enough to make you curious? Please show the rhythm, flexibility in each up and down like a mermaid sees stars.

Perform

  • Step 1: In the side plank, the person creates a straight line.
  • Step 2: Slowly lower the hips to the floor, then raise as high as possible.
  • Step 3: Repeat with the number of times in the capacity.

Reverse Plank Hip Lift

What variation can you create with a reverse plank? Try this gesture. If you’re not familiar, practice in front of a mirror or have someone else observe if your posture is correct.

Perform

  • Step 1: Sit on the floor with your legs straightened in front of you, hands on both sides of your body.
  • Step 2: Raise hips so that your back and thigh are parallel to the floor, lower legs perpendicular to the floor.
  • Step 3: Lower your hips to the floor but do not touch the floor, then lift and repeat.

Reverse Plank Leg Raise

If you already know how to raise your legs, why not try lifting your legs in a reverse plank position? Not only his slender waist but also his thigh significantly toned up.

Perform

  • Step 1: Sit on the floor, straighten your legs forward, hands on the floor placed next to the body.
  • Step 2: Raise the hips so the person forms a straight line.
  • Step 3: Lift one leg as high as possible without bending, lower, and continue lifting the other leg.

Plank Hip Dips

This male and female plank fat burning plank is the secret to shredding both sides of the hip that both men and women can apply. Also, do not forget to squeeze and feel your abs during exercise.

Perform

  • Step 1: In a low plank posture, your forearms rest on the floor, your elbows are below your shoulders, your body is straight, your toes are propped against the floor.
  • Step 2: Turn the hips to the right, dip as deep as possible but do not touch the floor.
  • Step 3: Return to the original position and repeat for the other party.

TRX Plank With Abduction / Adduction

For this exercise, you again use the TRX resistance suspension strap. You also adjust the wire about 30 cm from the floor, can be higher or lower to fit. This action affects your hips, inner thighs and outer thighs.

Perform

  • Step 1: Kneel on the floor, bring your legs back, put on the rope, put your hands on your hands, raise your knees, and stretch.
  • Step 2: Open your legs as much as you can, then close them.
  • Step 3: Repeat as many times as you want.

Side Plank Thread-Through

No matter how your hands move, remember to keep straight. Practice slowly and maintain the correct posture, the abdomen, and the whole body will be increasingly muscular and sharp.

Read the instructions and observe the plank exercise picture below to follow suit.

Perform

  • Step 1: Starting from the side plank, the person forms a straight line, forearms rest on the floor and perpendicular to the body, hands-on-hips.
  • Step 2: Raise your hand straight to the ceiling.
  • Step 3: Put your arms top to bottom through your waist.

Rowing Plank

This exercise uses 2 weights, you can work out at the gym or at home if you already have weights. Choose the right weight level because you will have to pull the weight up while keeping the right form.

Use dumbbells with flat edges so you can rest on them.

Perform

  • Step 1: Each hand holds a single barbell, in a high plank posture, against the toes, who form a straight line.
  • Step 2: Bend your elbows and pull toward the ceiling, always keeping your elbows close.
  • Step 3: Lower the weight and repeat with the other hand.

Fingertip Plank

This is an advanced form of plank commonly used in yoga. Do not do this if you are inexperienced or have a knuckle problem.

Perform

  • Step 1: Get into a high plank, but instead of placing your hands on the floor as usual, you only support your fingers.
  • Step 2: Keep your body on your toes and fingers for as long as possible.

Sphinx Plank Push-Up

Sniffing soil with plank has many ways to combine. This is a relatively difficult article, requires technique and effort, very suitable for you to raise your limits.

Perform

  • Step 1: Start with a low plank, your forearms and toes rest on the floor, the body is a straight line.
  • Step 2: Lift up until your arms are straightened.
  • Step 3: Repeat as many times as you want.

​​Plank Rollout

This is one of the very effective muscle training. In order to control the movement of the ball as well as keep the body in standard form, your muscles need to be really healthy and supple.

Perform

  • Step 1: In the plank, put your forearms on the ball, the body stretched straight on the toes.
  • Step 2: Push the hand to move the ball forward about a few centimeters.
  • Step 3: Hold for a few seconds and then use your hand to control the ball back to the position.

Sea Witch Plank Crawl

This article is also known as more popular than cow plank. And all you need to do is crawl in a plank . Prepare a barbell and enough space for practice.

Perform

  • Step 1: In the plank forearm position, toes placed on the plate.
  • Step 2: Use your forearm to pull your body forward, taking care to keep your body straight.

Plank Plate Drag

You might have a hard time controlling the heavy plate, but what it does to your abs is definitely worth it.

Choose a weightlifting plate with the right weight to practice, you can try before practicing.

Perform

  • Step 1: In a high plank, place 2 feet on a plate.
  • Step 2: Squeeze your abs, pulling the weight toward you until you are in a bent position.
  • Step 3: Push the weight back into place and repeat.

Scorpion Plank

Scorpion Plank – a name that sounds quite fierce, and yes, it is really fierce because you will be quite humid after each implementation. But it is hard to get results right?

Perform

  • Step 1: Start in a high plank.
  • Step 2: Raise your left leg, bend at the knee, and bend your arms down to reach your left leg over your back, touching your left toe to the floor on the right.
  • Step 3: Push back up to the starting position and do the same for the other side.

Plank Crunches on Stability Ball

Plank, crunch, use balls, all in just 1 exercise. It is worth to try the candles you want to have the perfect abs of ten thousand people, right?

Perform

  • Step 1: Create a high plank posture, feet placed on the ball.
  • Step 2: Pull your knees toward your chest, bending your stomach to pull the ball toward you.
  • Step 3: Use your feet to push the ball out and repeat.

Many of you shared that you are afraid of exercising a lot but your fat doesn’t drop much. Instead of worrying, you can rest assured.

Practicing correctly and sufficiently is more or less a change in the body. To speed up the burning process, you can use additional food Lipo 6 Stim-Free to help convert fat into energy to release quickly.

Besides, remember that to lose weight, to be beautiful, you must constantly pay attention to eating. No matter how much you practice and eat again, then practicing for a few years will not work.

Limit saturated fats, added sugar in confectionery, fast food, increase protein and vitamins in fruits and vegetables. Drink plenty of water every day, especially when exercising.

Above is a summary of plank exercises of all levels, with and without tools. You don’t have to do all of these exercises, but pick a few that are right for you, practice the right techniques and often enough to get the body you want.

Hopefully, the information above has helped you to gain some more knowledge about Plank Lose Belly Fat. Please share this article if you find it useful. Thanks!


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