The best plank exercises to target belly fat, according to a trainer

Have you been performing endless sit-ups and sit-ups hoping to slim down your waist and not noticing results? We understand the frustration. Unfortunately, abdominal exercises are not the best moves to get rid of abdominal fat. Instead, you should focus primarily on core stability exercises, such as plank and plank variations. In honor of that, we’ve curated five of the best plank exercises to help lose five inches of belly fat. Planks are super effective at helping to develop your core, which will improve your performance in other strength exercises and allow you to build muscle and burn more fat.

Compared to fat on the thighs or hips, having fat in the midsection can lead to major health risks. And it doesn’t matter what your body shape is; carrying extra fat just isn’t healthy. According Harvard Health Publishing, location is really everything when it comes to excess fat. Too much abdominal fat, or visceral fat, can cause asthma, dementia, cardiovascular disease, colorectal cancer, and breast cancer.

In order to get your tummy back in shape, we are here with some productive suggestions. While planks alone can’t help you lose five inches of belly fat, when combined with a healthy diet and a solid strength training program, you’ll be well on your way to achieving the goal of fat loss you desire. Add the exercises below to your workout, and your waistline will be glad you did! Do them either one at a time or back to back in a giant circuit.

plank carry exercises to lose five inches of belly fat
Tim Liu, CSCS

The first of these exercises to lose five inches of abdominal fat is the Plank Touch Reach. To set up, assume a classic push-up with your feet positioned wide. Extend one of your hands towards the opposite toe. Once you touch your foot, slide back onto the board while fully extending your working arm. Perform 3-4 sets of 10 reps on one side before switching to the other.

Related: Top Recommended Exercises to Lose 15 Pounds in a Month

plank jacks exercise
Tim Liu, CSCS

Then it’s time for Plank Jacks. Get into a push-up position with both feet together. With your hands firmly placed on the floor, jump both feet up into a wide stance, then bring them back. Make sure to keep your core tight and your back straight throughout the exercise. Keep moving until all reps are complete. Perform 3-4 sets of 15-20 reps.

Related: Most Recommended Exercises to Lose 5 Inches of Belly Fat, Trainer Says

push-up board
Tim Liu, CSCS

Plank to Pushup starts in a forearm plank position with your back and core tight and your glutes tight. Push up with one hand, then finish with the other to do a push-up. Return to plank position, then begin the movement with the other arm, alternating between your planks and push-ups. Perform 3-4 sets of 3-5 reps for each arm.

plank shoulder taps
Tim Liu, CSCS

Plank Shoulder Taps get you into a push-up position with your shoulders in line with your wrists and hips high. Keep your core tight as you take one hand and reach out to the opposite shoulder. Touch your shoulder, then return your hand to the starting position and extend the other. As you perform this move, keep your glutes tight and your back as straight as possible. Perform 3-4 sets of 10 reps for each arm.

long lever plank exercises to lose five inches of belly fat
Tim Liu, CSCS

The long lever plank is the same as a regular plank, but your elbows are further apart. This makes the position much harder to hold. When performing this exercise, you need to make sure your core is tight and your glutes are tight. Maintain tension in your abs the entire time. Aim for 3-4 sets of holding your plank for 20-30 seconds.

Tim Liu, CSCS

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Learn more about Tim

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