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No one likes belly fat. Everyone wants a flat stomach and a toned body. Plank exercise is considered the most effective to reduce belly fat. What is plank exercise and what is the right way to do it, let us know everything about it.
People do not like the frozen fat around the stomach and waist. This also spoils their look and also causes embarrassment, so plank will be very beneficial for you because it will eliminate your belly fat in no time. But if the plank is not done properly then it will not give you any benefit, so it is very important to do it in the right way.
Plank is a supereffective exercise
Plank It seems to be very easy to see, but it is not so easy to put the weight of your whole body on the toes and arms and balance. This is not possible unless your core muscles are toned. That’s why holding a plank can seem challenging in the beginning. It takes a long time to learn the correct plank position and balance.
There was a study on Plank in 2015, in which it was told that Plank exercise is more beneficial than sit ups and crunches. Plank exercise not only reduces belly fat, but it also strengthens the muscles of the back, legs and ankles.
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start slow
Planking is a great way to warm up your core before a workout. However, you don’t want to completely fatigue your core because it needs to be strong and ready for other movements during your workout. That’s why you should do things like Plank to Downward Dog, Inchworm, High Plank and Low Plank which are done for a short time and repeatedly.
Every week you should do plank, gradually increasing the time and switching with the methods. If you are starting plank for the first time, you may find it more difficult. So make sure not to overload your body. Try to move slowly, don’t try to do too much at first.
Start with 15 seconds in the first week and gradually increase to 59 seconds
During the second week, gradually increase the time from 59 seconds to 90
3rd week try increasing the time and increase it from 90 to 120 seconds
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Follow these steps to do plank correctly
Lie on your face on the yoga mat
Lift your torso, with your elbows straight, under your shoulders and resting on your arms. tighten your glutes and inner thighs
Now bring the toes together and engage your core by bringing your belly button in and up.
After this bend your knees and keep the back straight
Maintain your body in a straight line, head slightly forward and your neck straight.
Slowly raise the body up, in such a way that all the weight comes on the arms and toes.
Stay in this position as long as you can, for 20 to 30 seconds. If possible, try to maintain this position for one minute.
Know why it is important for you to practice Plank every day
Women who work sitting in the office all day should do plank exercise in their daily routine, because it reduces belly fat.
Planking benefits your abdominal muscles a lot because it targets your abdominal muscles.
Plank is also very beneficial for correcting the posture of your body because in this exercise your body is completely straight.
For some women, fat accumulates around the abdomen and waist, for them Plank helps a lot. Plank daily for a month, this will make your belly and waist fat disappear in no time.
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