The Exercise To Burn Belly Fat - part 2 ( PLANK )

The Exercise To Burn Belly Fat – part 2 ( PLANK )

Whenever we want to train our core muscles, Plank is always one of the best exercise, especially for strengthening abdominal muscles, but it also strengthening secondary muscles like back and shoulders to make your core strong and stable, and keep your body posture right, plank also called a Front Hold or Abdominal Bridge.

The plank that we used to know to most is the forearm plank, but there’re variations of plank that we can apply them into our workout routines, it has different difficulties for each one that you can choose by your muscle Strength or Endurance, alright lets begin.

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The Exercise To Burn Belly Fat – part 3 ( Core )

Forearm Plank

Difficulty Level ✩✩

Forearm Plank is the standard plank that most people know, it gives you stronger lower back and core, and strengthen you body stabilization by doing this.

Doing not Forearm Plank only building the muscles but also burning your calories,  your weight and the time you hold the plank are the factors that it will determine how many calories will be burned each time, basically it’s an excellent exercise for everybody.

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Step-by-Step Instructions

1. Lying down, and the forearm flat on the floor ( make sure your elbows are aligned directly under your shoulder )

2. Use your core muscle to raise your body up off the floor, shoulders down, keep you arms vertical to forearm ( not too forward or backward )

3. Keep you body straight in line from head to feet ( parallel to the floor )

4. Engage your abdominal muscles, hold this position (don’t let hips rise or drop )

5. Hold the position at least 15 seconds for each time, slowly increase the time if you can



Side Plank

Difficulty Level ✩✩

Side plank it’s all about strengthening the side body and stabilizing your spine, and mainly focuses on the muscles of quadratus lumborum, which means it’s extremely important for the structure of body especially for lower back.

If you are always suffering from the back pain, side plank is one of the best exercise that you can do, to build the muscles of posterior abdominal wall, it will help you avert the back pain.

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Step-by-Step Instructions

1. Lying down on your side with one forearm on the floor, your elbow should be lined up directly under your shoulder

2. Feet together, focuses on your core, lift your hips up ( your body must be in a straight line from head to feet )

3. Hold the position for at least 15 seconds for each time, slowly increase the time if you can

4. Then do on the other side ( feel the muscles )

how to do SIDE PLANK

Plank With Leg Raise

Difficulty Level ✩✩✩

the target muscles of plank with leg raise is the core, glutes and lower back, but primarily you use the glutes muscle to do this exercise, this kind of plank utilizes the standard plank position, but add the leg raise in order to add more explosive movement that will help you have a better result, better posture and performance that you like to see.

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Step-by-Step Instructions

1. Starting position as the standard plank ( forearms flat on the floor, shoulder down )

2. Make sure your body stay firmly on the floor ( use the core muscles )

3. Raise one leg for each time and keep the leg straight

4. Hold it for 5 seconds for each time, slowly increase the time if you can

5. Back to starting position and switch into other leg



Spiderman Plank

Difficulty Level ✩✩✩✩✩

spiderman plank is little more difficult than the standard plank, but it’s one of the best bodyweight exercise for the full body, it mainly focuses on core, secondary for training our arms and upper body.

And it will build flexibility in your hips and thighs by doing this, if you want to burn calories even faster, this will be your best choice, because it will speed up the heart beating and blood flowing so much, you must try it to build a superhero abs just like spiderman.

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Step-by-Step Instructions

1. Starting position as the standard plank ( forearms flat on the floor, shoulder down )

2. Make sure your body stay firmly on the floor ( use the core muscles )

3. Hold the solid position, lift one leg off the floor and squeeze your abdominal muscles ( keep your body balanced )

4. Bend your knee and bring it to touch the elbow on the same side ( keep your back straight )

5. Hold it for 5 seconds for each time, slowly increase the time if you can

6. Do it 10 times for each side, and for 2 or 3 sets


Plank Jacks

Difficulty Level ✩✩✩✩✩

Plank Jacks basically is your feet in and out while doing the plank, start from the solid standard plank and add some jumping jack motion while doing it, this is the great exercise if you want to challenge yourself for the new level of plank, and it trains full body muscles at one time, so if you want to lose belly fat or beautiful abs, add it into your workout routine.

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Step-by-Step Instructions

1. Starting position as the standard plank ( forearms flat on the floor, shoulder down )

2. Make sure your body stay firmly on the floor ( use the core muscles )

3. Do the motion, jump the legs wide and jump back together ( keep your body balanced and solid )

4. Tighten your abdominis and lower back while you doing it

5. Do it at least 20 times for each time, and for 2-3 sets

how to do PLANK JACKS


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For me, plank is one of my favorite core exercise as always, no matter at beginner level or any level you are now, this is still a very great exercise not only for building muscles but also can burn lots of calories, if you want to have a flat belly, plank is your first choice, and it’s easy to add difficulty by different variations of plank, do it now with the Right Diet, and i promise you will see the result soon. Good luck.

12 thoughts on “The Exercise To Burn Belly Fat – part 2 ( PLANK )”

  1. I love that you’re posting on this. I believe planks are one of the most neglected exercises out there today. It really is a holistic exercise targeting such an assortment of muscles.

    I’ve never heard of a couple of these. I’ll have to integrate them into my morning workout regime right before my cold shower.

    Thank you so much!

    1. hello Ben
      I agree with you that plank is one of the most neglected exercise, they never think there’s lots of variations to do, so I’m here to share this information to people who might need, hope everything goes well on you.

  2. A comprehensive article offering solid step by step instructions and supporting videos, no problems with this
    content is very crisp and clear again with related video material, i like this constructive and daily routine program
    with additional articles nicely placed below
    i would say that the general website page could be less intimidating with the larger than life text in my opinion, other layout is good and bit size information for the weary or prospective reader.

    i like it for a good all round feel and delivery of both video and text information


  3. These are some great exercise tips.  I like to plank also but have been slack ever since travelling.  I find planking to be really great for my core and having a few lower back drama’s I need to keep my muscles toned around my spine.

    These are some great alternatives to the normal forearm plank, I will try some these tonight.

    Thanks for the great post on the varieties of planking, some of these are new to me!  How long is too long to plank? 

    1. hello kris
      another reason that i like plank is because it’s bodyweight exercise, it simply means you can do it everywhere, i love travel as well, during that moment i always do plank to keep my body shape great.

  4. I love doing planks. Sometimes I’ll do 2-3 variations and compound set them. I used to hate doing them, and I struggled so much with the traditional plank. But after awhile it started to really strengthen my core. I believe planks are one of the best exercises you can do for your abs/core. Fast-forward to today, they’re now one of my favorite core exercises to do.

  5. Great post! I like the look and layout of your site. I like how you linked to wikipedia to give the reader a more in-depth look into your content in plank exercises. I honestly forget sometimes that there are various ways to implement a plank exercise, so this information definitely is helpful. I really like how you identified the areas that these exercises target as well as provided step-by-step instructions on how to perform them. The variety of exercises that you’ve provided in regard to planks is exceptional. The core is an important area to focus on that a lot of people I would assume tend to forget. I’m looking forward to reading more of your posts, well done!

  6. I am always up for some good exercise and I practice a  it of yoga so I am quite familiar with the plank but I must admit one type of pla k I have yet to conquer is the side plank. For some reason I can do the one with raises leg or the spiderman but the side plank is my enemy. Reading your post is just pushing me more In wanting to better myself. I hope I ca getvit right eventually 

    1. hello Barbara
      thanks for leaving the comments again, always push yourself for more challenges that really makes you grow faster, hope to hear your news soon.

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