5-min of Plank Pose Every Day Keeps Belly Fat Away

Morgan Garza's picture

There is always a new fad to sweep the nation that everyone from your neighbor to your coworkers seem to be trying. While these exercises are a fun way to spice up your routine and try something new, there is one exercise that will never go out of style. The Plank Position.

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There is always a new fad to sweep the nation that everyone from your neighbor to your coworkers seem to be trying. While these exercises are a fun way to spice up your routine and try something new, there is one exercise that will never go out of style. The Plank Position.

If you haven’t heard of the plank, it is essentially a suspended push-up, which can be done either on your forearms or palms, depending on the level of difficulty you’re looking for. You can also do a side plank to work the muscles that promote an hourglass figure.

The reason this position is so timeless is because it works many muscles in your body, doesn’t over-extend or over-exert any body part, is low-impact, and can be done literally anywhere. As with everything, however, there is a right way and a wrong way to do plank and your lower back is at extreme risk if not done properly.

Let’s take a look at some specific benefits of this power pose and then walk through, step-by-step, how to do it.

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Benefits
Complete abdominal engagement: Plank pose targets the transverse abdominis, rectus abdominis, obliques and glutes. Strengthening and developing these different muscles creates a sculpted look and also supports your lower back. It melts belly fat away because these muscles are entirely engaged the whole time, and there is not repetitive movement like there would be with crunches.
Reduce Back Pain: A strong core is vital for a healthy back, and vice-versa. The two support each other and without one, the other can’t support your body weight properly and will compensate for the weakness, which is when pain sets in.
Proper Posture: A strong core and back allows you to hold up your upper body with ease. This improves posture, relaxes the neck and shoulders and helps you carry yourself effortlessly.
Anyone Can Do it Anywhere: With plank pose, there is no excuse. This can be done absolutely anywhere by absolutely anyone, and only takes a few minutes and a floor.

Technique
There are a few variations of this pose that you can do to target different muscles or increase/lessen the intensity. For today, we’ll be talking about full plank on the palms, or high push-up.
1. Start on your hands and knees on the floor. Your palms should be in-line with your shoulders and your needs only as wide as your hips. Flatten your back and straighten your neck so you spine is as long as possible.
2. Raise your knees so you are in a high push-up position. Pull your belly button to your spine so that your lower back is supported and there is no curvature in your back. This is incredibly important to avoid injury and straining a muscle. Keep your neck straight and long and breathe in and out slowly and mindfully.
3. Stay here for as long as you can.

To start, you may want to do 1-minute intervals with 30-second breaks. A full 5-minutes in this position can be quite intense and you don’t want to over-exert yourself right off the bat. Work you way up to 2-minutes at a time with 1-minute break in-between and you’ll start to see some major definition in your abs in no time.

A bonus of plank is that is also works your arms, chest, upper back, lower back, quads, and calves.

To reach 5-minutes each day, you can do a few minutes in the morning and a few at night. This pose is also a great way to warm up before a full workout as it really gets the heat moving in the body. Over time, you will begin to notice that your belly holds less fat and may even become easier to get rid of the fat that tends to stick around. This exercise promotes a flat tummy, tons definition and super high self-confidence.

Give this power pose a shot and watch your belly fat melt faster than an ice cream cone on a hot summer day!

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