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Due to today’s busy life, poor eating habits and working lifestyle while sitting at one place for hours, obesity and belly fat have become a big problem for every person. This extra fat accumulated around the stomach and waist not only affects a person’s personality and self-confidence, but also causes many serious diseases like diabetes, high blood pressure and heart diseases. To lose weight and get belly fat, people sweat for hours in the gym and follow different types of diets. Among these workouts, the most talked about exercise is ‘Plank’. From fitness experts to social media influencers, everyone recommends doing planks to lose belly fat. But the question arises that can the hanging belly fat really disappear completely just by doing plank? Let us know the scientific truth behind this popular exercise, its benefits and the right way to do it.
According to fitness and sports science, plank is an isometric core-strengthening exercise, whose main function is to strengthen the internal muscles of the body. When you come into plank position, the muscles of your abs, back, shoulders and hips are activated simultaneously. However, medical science clearly believes that spot reduction of fat from any one part of the body is not completely possible. Plank does not directly melt belly fat like wax, but it tightens and tones the loose muscles of the lower abdomen and core. When the inner muscles of your stomach become strong and hard, the fat hanging on the outside starts getting pulled inwards, due to which the stomach starts appearing quite flat and shapely. Along with this, planking speeds up the metabolism of the body, due to which the process of burning calories continues even at rest.
Plank exercise is not limited to just toning belly fat, but practicing it regularly provides countless physical and mental benefits to the entire body. The biggest advantage of plank is that it provides support to the spine and lower back muscles, which provides great relief from the problem of back pain. Secondly, it improves your body posture (postural balance), which removes the habit of walking or sitting bent. Third, planking improves the balance and flexibility of the body, because in this the body weight rests on your legs, thighs and shoulders. Fourth, it increases the stamina and endurance of the body, thereby maintaining energy throughout the day. Fifth, to do this exercise, no gym equipment or expensive items are required, you can easily do it in any corner of your house.
The full benefit of any exercise is achieved only when it is done with correct technique and form. Doing plank incorrectly can result in serious pain in the waist and neck instead of reducing belly fat. To do plank, first lie down on the floor on your stomach and keep your elbows just below the shoulders at an angle of 90 degrees. After this, lift the whole body up with the help of toes and elbows. Keep in mind that your head, neck, back, and hips should be in a straight line—neither the back is raised upward nor bent downwards. Initially try to stay in this position for 20 to 30 seconds and gradually increase the time to 1 to 2 minutes. If you have severe back pain, slipped disc or high blood pressure, do not do plank without the advice of an expert or doctor.
If you really want to get rid of hanging belly fat forever, relying only on plank exercises will not be enough. For this you have to adopt a balanced and holistic approach. Along with plank, it is also important to do cardio workouts like running, cycling, swimming or fast walking, which burn the total calories of the body faster. Apart from this, increase the amount of protein, fiber and green vegetables in your diet and completely stay away from processed food, excessive sugar, fried foods and cold drinks. Getting enough sleep and drinking at least 3 to 4 liters of water throughout the day also speeds up the fat burning process. When you have the right combination of diet, cardio and daily plank exercises, the hanging belly fat will definitely reduce and you will get a fit and toned body.