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09.19.2022
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Do planks burn fat?

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Do planks burn fat

Do planks burn fat

Planks help to strengthen the core, burn overall fat and also help to correct your posture. It improves stability and reduces the risk of injury.

The plank is an extremely effective isometric exercise which burns two to five calories per minute, depending on body weight. Isometric exercise entails contracting a specific group of muscles in a static position.

Planks are an isometric exercise that engages all of your muscles. Holding the plank pose engages all of your muscles, from your abs and obliques to your glutes and shoulders. The longer you can hold the pose without sacrificing your posture, the better. It is difficult to hold the pose for more than 30 seconds at first. You can gradually increase the number.

What planks lack in calorie burning, they more than make up for by toning and strengthening your core, the area of your body that includes your:

  • Stomach muscles
  • Lower back, glutes, pelvis, hips, and diaphragm
  • Planks work the muscles in your arms and legs as well.
Do planks burn fat

Most people, especially those who spend the majority of their day sitting in front of a computer, have a problem with a bulging stomach.

Physical inactivity causes visceral fat to accumulate in the abdomen, increasing the risk of heart disease and other metabolic syndromes. While many exercises can help to target the muscles in this area, crunches and planks are always at the top of the list.

Example of Crunches

Crunches are a popular exercise that is similar to sit-ups. Only it is easier to perform and can be done by a beginner. This core exercise targets your rectus abdominis and obliques, which are the muscles on the sides of your stomach. This is one of the best exercises for targeting your midsection specifically.

This exercise can help you flex your shoulders if you do it on a regular basis. Becoming core-centric exercise crunches brings stability to the body.

Nata Gonchar

Holistic Nutritionist, founder
of the project WOW Bali

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Nata Gonchar

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Example of Planks

Planks are an isometric exercise that engages all of your muscles. Holding the plank pose engages all of your muscles, from your abs and obliques to your glutes and shoulders. The longer you can hold the pose without sacrificing your posture, the better. It is difficult to hold the pose for more than 30 seconds at first. Then you can gradually increase the number.

Planks help to strengthen the core, burn fat overall, and correct your posture. It increases stability and lowers the risk of injury.

Is Planks better than crunches

These two exercises are very different from one another and provide very different health benefits.

Both work on your abdominal muscles and help you lose fat, but planks work on other muscles as well as your abs, whereas crunches only work on your abs. According to a 2013 study, a plank with hand reach targets 20% more rectus abdominis than a crunch. (Source)

When compared to crunches, a plank with a knee lift to the opposite side of the chest increases rectus abdominis activation by 30% and oblique activation by 20%.

So, the plank is the clear winner in this case.

However, because a plank is a more complex exercise than crunches, the risk of injury is higher.

Burned calories While Planking

The number of calories you burn while planking is determined by several factors. Body weight, metabolic rate, and muscle-to-fat ratio are a few examples.

The more reps you do, the more calories you’ll burn. You will burn more calories during rest periods between plank reps if you have a high muscle-to-fat ratio.

Weight Calories burned
110 lbs. 2 calories per minute
150 lbs. 3 to 4 calories per minute
175 lbs. or more 4 to 5 calories per minute

Exercising to burn a lot of calories

The plank is an excellent addition to a comprehensive exercise programme that should also include cardio activities. Cardiovascular exercise typically burns more calories than strength training.

Choose activities that you will enjoy so that you will continue to participate in them. Among the things to try are: running, power walking, swimming laps, water aerobics, zumba, cycling, rowing, cross-country skiing, jumping rope, and kickboxing are all options.

In conclusion

The plank is an excellent abdominal-strengthening exercise. It burns between two and five calories per minute for most people. Planks build muscle and increase metabolism, which helps to maintain higher levels of caloric burn during rest.They are an excellent complement to a well-rounded exercise regimen that includes cardio workouts.