Plank exercises to engage your core
There are several exercises to engage your abdominal muscles and burn belly fat. However, if you're looking for a workout routine that is not only easy and effective to do and that you can perform anywhere - at home or at the gym - it is definitely a plank.
A plank or different variations of it helps target your core and reduces the fat in the stomach region. There are not many steps to follow, but it is important that you get your posture right. That said, here's a list of plank exercises you can do in order to cut down on your belly fat!
Also read: Go sleeveless this summer by doing THESE exercises to reduce arm fat!
High plank
How to perform:
Step 1: Start on your hands and knees, with you hands shoulder-width apart and your knees hip-width apart.
Step 2: Slowly, lift your knees and extend your legs backwards straight.
Step 3: Engage your core and clench your butt and quads. Do not arch your back.
Step 4: With your neck in a neutral position, face the floor and hold the position for as long as you can.
Forearm plank
How to perform:
Step 1: Get in a push-up position, but bend your arms at the elbow, placing the weight on your forearms.
Step 2: Engage your core, squeeze your glute and hold your position, keeping your body straight from head to heels.
Step 3: Maintain the position for as long as you can.
Side plank
How to perform:
Step 1: Lie on one side of the body, with your legs straight.
Step 2: Place your elbow right below your shoulder, with your forearm pressed on the surface.
Step 3: Lift your hips, clench your glutes and hold the side position for as long as you can.
Weighted plank
How to perform:
Step 1: Get down on hands and knees, with your shoulders directly over your wrists and your hips over your knees.
Step 2: Have someone slowly place a weight on your upper back.
Step 3: Keep your core engaged and extend your legs behind you one by one, assuming a push-up position.
Step 4: Ensure that your body is straight and head neutral.
Step 5: Hold the form for as long as you can and return to your initial position.
Plank jack
How to perform:
Step 1: Start with a high plank position.
Step 2: Then jump your legs wide and back together (similar to a jumping jack).
Step 3: You can do a total of 30 plank jacks and count it as one set.
Plank shoulder tap
How to perform:
Step 1: Start with a high-plank position, with your hands directly under your shoulders and your feet in line with your hips.
Step 2: Slowly, lift one hand and tap it on the opposite shoulder.
Step 3: Repeat the same with the other hand
Step 4: Keeping your core engaged, repeat the movement for as long as you can.
Plank Up-Down
How to perform:
Step 1: Start with a high plank position.
Step 2: Lower your right elbow to the mat and then your left, coming into a forearm plank position.
Step 3: Then change your position by placing your right hand on the mat, straightening your right elbow.
Step 4: Do the same on the other side. Repeat the same movement.