Plank exercises help to reduce fats to higher levels. Plank is one of the best calorie-burning exercises. A plank hold helps to engage multiple muscles at once, thereby increasing the core strength of one’s body. It helps you to burn fat around your abdominal area, thereby giving you an improved posture, flexibility as well as a tighter and a stiffer stomach. It is also called as front hold, hover, or abdominal bridge. It is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. There are many types of Plank exercises. Some of them are:
Basic
This is probably the simplest of plank exercises to reduce fat. In this exercise, a person is made to lie on front. They are made come up onto forearms and toes, keeping elbows under your shoulder. Make sure that your body is placed in a straight line. Do not forget to keep the body in an evenly linear manner without dropping hips.
Side
In this exercise, one does the Plank by lying and maintaining linear position sideways. Lye on the floor with forearms lying on the floor. Ensure that you keep your legs shunted. Make use of the core muscles to lift hips from the floor. This makes the body come in line with a linear structure. Keep the elbows in line with the shoulder and balance your body using your forearms. Also, balance your body on the side of the foot. This helps to strengthen your stomach and abs regions.
Up and Down
This is much similar to push-ups. Here, you start with a basic plank and then raise your body by pressing your arms against the ground or other resisting objects. It is to be done in sets. While completing half a set make sure you change the forearm underuse. Repeat this cycle for many sets and don’t forget to exchange your arms during half-way mark.
Leg Raises
A slightly tougher plank exercise yet an efficient one if you are planning to reduce your belly and abs fats. Here, the similar process of basic plank is used but with leg raises included at regular sets. One is made to raise their legs to a certain level above the air along with plank exercises. Make sure you maintain your constant hip level. This exercise stabilizes your entire body and refreshes you completely.
Around the world
This exercise is a combined version of basic and side planks. In this type of special plank, one person starts with a basic plank and then proceeds to side way method. This is slightly a difficult process yet an effective one to burn down your fats effectively. 1 rep consists of starting from basic to side and then returning to the original initial basic step. Hold each plank for 5 to 10 seconds for best results. Make sure to complete at least 5 – 10 reps.
Arm and Leg Raise
This is one of the toughest plank exercises. This is the modified advanced version of leg-raising plank exercises. Here, the person is requested to raise one of their legs along with an arm simultaneously. Ensure that you extend the opposite arms simultaneously with respect to the leg being raised. Do this without extending your hips or applying stress on hips. Avoid dipping your hips. Repeat it on the opposite side and burn extra calories and fats in your tummy and abs regions.
Spiderman
Start in a basic plank and by keeping your hips slightly lower than normal. Though it may look easier yet may make you tired to higher levels. They are some of the best exercises that reduce fats and provide flexibility simultaneously. It helps to strengthen your core muscles. Start by moving your right leg towards the right arm which is to be stretched forward. Again, repeat it continuously in alternate sets of right and left combinations. This will effectively reduce to fats present in abs and stomach regions
Are you starting today?
Thus, Plank exercises help to tone your legs, abs, arms, and hips for improving your state, posture and body balance. If you are a novice or beginner in plank exercises it’s important to kick-start this exercise in short periods and take longer breaks post-exercising. The most important thing to remember is to keep the work every day to ensure the best result. It is best to do it much like a challenge for getting best results. The 30-day challenge provides you with good results that you can be proud of. Ensure that you spend at least 4 weeks to get the best results.
