In this complete tutorial, we’ll go over the benefits of the beginner plank exercise, its function in weight reduction, how long it takes to lose belly fat, and the best frequency to execute planks for maximum results.
If you’re looking to lose weight and improve your body, the plank workout might just become your new best friend. It is not just a basic middle-part workout; it also holds the key to weight loss and training like no other.
Table of Contents
Beginner Plank Exercise Benefits
Before we get into the difficulty, let’s look at the several advantages of the plank exercise. Planks can help you improve your core strength, posture, metabolism, and general muscle engagement by including them into your training program. This dynamic workout works not just your stomach muscles but also your back, shoulders, and legs, resulting in a total-body workout.
Plank Exercise Benefits for Weight Loss
Do you want to lose weight? The plank exercise is an excellent tool for achieving your objectives. Planks, with constant practice, can help boost your metabolic rate, allowing you to burn more calories and fat. Furthermore, as your core strength develops, other workouts will become more effective, allowing you to burn even more calories during your fitness training.
How Many Planks a Day to See Results?
Everyone’s main question is, “How many planks do I need to do per day to see visible results?” While there is no one-size-fits-all solution, a good starting point is three sets of 20–30 seconds each, progressively increasing the duration as your strength develops. Eventually, you should be able to hold a plank for 1–2 minutes per set. Remember that consistency is essential, so add planks to your workout many times per week.
In How Many Days Plank Reduce Belly Fat?
The endless search for a flat stomach Planks are essential in this effort because they target the deep abdominal muscles, which are typically overlooked. While planks will not miraculously melt away belly fat, they will help you build a strong core foundation. Planks can help you lose excess fat around your midsection faster when combined with a healthy diet and calorie reduction.
Form and Technique: Getting It Right
Proper form and technique are essential for reaping the maximum benefits of planks while avoiding injury. Begin by drawing a straight line from your head to your heels, with your forearms just beneath your shoulders. Engage your core muscles, squeeze your glutes, and maintain a relaxed neck. Avoid lowering your hips or arching your back. Maintaining a neutral spine is essential for maximizing workout effectiveness.
Progression and Variations for All Levels
There are numerous options to explore, whether you are a complete beginner or looking to push your plank game to the next level. Consider side planks, forearm planks with leg lifts, or plank jacks as you gain strength. These variations not only train different muscular groups but also challenge your core, offering a well-rounded exercise.
Now that you’re familiar with the benefits, strategies, and different kinds of plank exercises, it’s time to include them into your workout program. Begin by dedicating a few minutes at the conclusion of each training session to planks. As you feel more comfortable, gradually increase the time and frequency. Remember that consistency and patience are essential, so stick to your schedule for the best results.
The information provided in this article is for educational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any changes to your diet or lifestyle.
How long should a beginner hold a plank?
For beginners, aim to hold a plank for 20–30 seconds initially, gradually increasing the duration as strength improves. Proper form and gradual progression are keys to success.
What is the best plank position for beginners?
The forearm plank is ideal for beginners: position forearms under shoulders, create a straight line from head to heels, engage the core, and maintain a neutral spine for a solid foundation.
Is 1 minute plank every day enough?
Aim for more: While a daily 1-minute plank is a good start, gradually extend the duration and incorporate variations for a well-rounded core workout and better results.
Which type of plank is easier?
The knee plank is typically easier for beginners, as it reduces the load on the core and provides better stability compared to the traditional full plank position.
Which plank is most beneficial?
The traditional forearm plank offers the most comprehensive benefits, engaging core muscles, enhancing stability, and promoting overall strength, making it an excellent choice for both beginners and experienced fitness enthusiasts.
How do I know if I’m planking correctly?
Ensure proper alignment by aligning forearms under shoulders, maintaining a straight line from head to heels, engaging core muscles, and avoiding sagging or arching. A neutral spine and feeling the burn in your core indicate correct plank form.