How long does it take to lose belly fat by doing plank?

The biggest feeling of students and office workers is that it is very easy to accumulate fat on the belly. If there is fat on the belly, a person's figure will look very bad, especially when girls need to wear skirts. In the gym, there are many fitness methods to choose from based on the amount of fat on your belly. Plank can be said to be the most obvious way to lose weight on the belly. How long does it take to lose belly fat while doing plank support?

Can plank support help lose weight?

Plank is not an aerobic exercise and does not have a significant weight loss effect. It needs to be combined with aerobic exercise, such as running, cycling, etc., to better shape perfect abdominal muscles. As a static resistance exercise, plank can exercise the core muscles of the abdomen, thighs, calves, and arms, and enhance the strength of the waist and abdominal muscles, but it cannot reduce fat, so it is still difficult to train abdominal muscles.

However, plank exercises can exercise the core muscles, shape the waist, abdomen and hips, and at the same time help maintain the balance of the shoulder blades, making the back line more charming.

Things to note when doing plank support

When doing plank, you should pay attention to bending your elbows to support yourself on the ground, keeping your shoulders and elbows perpendicular to the ground, your feet on the ground, your body off the ground, and your torso straight. Your head, shoulders, back, hips and legs should be kept on the same plane, your abdominal muscles and pelvic floor muscles should be tightened, your eyes should look at the ground, and your breathing should be even.

How long do you do a plank?

When you first start doing plank, you don't need to do it for too long. Start with 20 to 30 seconds per set, and do three to five sets a day. As time goes by, you can extend the time slightly to about one minute at a time. People who have exercised, are in good shape, and have strong core strength can control it to about 3 minutes.

Keep breathing while doing plank

When doing plank, you must maintain even breathing and do not hold your breath. After completing a set, sit down and take a deep breath. Inhale deeply through your nose, then exhale. Make sure to exhale completely. Take five deep breaths before continuing to the next set.

The dangers of improper plank posture

If the movements when doing plank are not standard, such as the hips tilting up or down, the head tilting back or forward too much, or the body tilting, etc., this will not only have a poor fitness effect, but may also cause damage to the cervical or lumbar spine. When doing plank for a long time, if you hear cracking sounds in your joints, you should stop immediately. Continuing to do it can easily cause dislocation of small joints and cause local muscle spasms.