Are you looking for an effective workout to shed those extra kilos? Plank exercises are one of the most powerful and simple ways to lose weight at home. While the basic plank is effective, there are many plank variations for weight loss that target different muscles and help burn calories faster. In this article, we will explore 7 powerful plank variations to accelerate fat loss, tone your body, and strengthen your core.
What is a Plank?
The plank is a static bodyweight exercise that targets the core muscles, including the abdomen, lower abs, shoulders, and glutes. It is a low-impact workout that improves endurance, posture, and body balance. When you add variations to your plank, it increases calorie burn and activates more muscle groups.
Why is The plank Effective For Weight Loss?
- Activates multiple muscle groups
- Improves posture and core strength
- Burns belly fat effectively
- Requires no equipment and can be done anywhere!
Now, let’s learn about 7 plank variations that can help you burn more calories and lose weight effectively.
7 Best Plank Variations For Weight Loss
1. Forearm Plank
The forearm plank is the base of all plank variations. Place your elbows under your shoulders and keep the body in a straight line from head to heels. Hold for 30-60 seconds.
Benefits
- Strengthens the core.
- Increases stability.
- Improves muscular endurance.
2. Side Plank
Lie on your side with your elbows under your shoulders and feet together. Straighten your hips and lift them up. Hold for 30 seconds on each side.
Benefits
- Targets the obliques.
- Tones the love handles.
- Improves side-core balance.
3. Plank with Shoulder Taps
Start in a high plank and tap your shoulders alternately with the opposite hand while keeping your hips steady.
Benefits
- Activates abs, shoulders, and arms!
- Improves coordination!
- Burns more calories!
4. Plank to Push-Up (Up-Down Plank)
Plank Push-Up Start in a forearm plank and push up into a full plank, then return. Repeat 10-15 times.
Benefits
- Builds upper body strength!
- Increases calorie burn!
- Increases core endurance!
5. Mountain Climber Plank
Start in a high plank position and quickly bring the knees up to your chest one at a time as if you were running.
Benefits
- Boosts cardio to burn fat!
- Tones legs and abs!
- Burns belly fat fast!
6. Plank with Leg Lift
Plank From a standard plank, lift one leg at a time and hold for a few seconds.
Benefits
- Tones thighs and glutes!
- Enhances core stability!
- Activates lower body muscles!
7. Side Dips with Hip Dips
From a side plank, slowly dip your hip to the floor and lift again. Do 10-12 times on each side.
Benefits
- Targets side fat!
- Strengthens the waist!
- Tones the lower back!
Benefits of Doing plank variations To Lose Weight
- Builds full body strength: Works abs, arms, shoulders, legs, and back.
- Speeds up metabolism: More muscle activity leads to increased calorie burn.
- Improves core stability: Protects the spine and improves movement control.
- Reduces belly fat: Effective for targeting stubborn belly fat.
- Improves flexibility: Especially in the back muscle groups.
- Convenient and time-saving: No gym required; do it anywhere, anytime.
Conclusion
Plank variations are a great, no-equipment way to lose weight, reduce belly fat, and tone the entire body. These 7 powerful plank exercises not only increase your core strength but also boost your overall metabolism. Incorporate them into your daily fitness routine and combine them with a healthy diet and proper hydration for faster weight loss results.
Start today – doing planks for just a few minutes a day can transform your body!
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