How many minutes of planking per day do you need to lose belly fat?

Plank is one of the simple exercises but has the ability to effectively support burning belly fat. This is because plank strongly stimulates the core muscle group, including the deep abdominal muscles, lower back and hips.

Plank is an isometric exercise, which means holding the body in a fixed position to stimulate the muscles, especially the abdominal muscles. Although plank does not directly burn belly fat, it helps strengthen the core muscles, improve posture, burn energy and support the overall fat loss process, according to the health website Verywellfit (USA).

Plank will help reduce belly fat effectively when combined with other forms of exercise.

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Planking for 30 seconds burns 2–5 calories depending on your fitness level. But the important thing is that planking activates many muscle groups at the same time, from the abs, back, buttocks to the shoulders. After the workout, the body continues to burn more calories due to the effects of exercise. Therefore, planking not only helps to tone but is also an effective fat loss support tool when combined with diet and overall exercise.

There is no standard number for how many minutes of plank you need to do each day to effectively reduce belly fat. However, experts suggest that beginners should plank for 30 seconds to 1 minute at a time, repeating 2-3 sets per day. The long-term goal should be a total of 3-5 minutes of plank per day, divided into many sets so that the body is not overloaded.

Many people try to hold a plank for as long as possible, even for several minutes at a time. However, this can be counterproductive if the body starts to lose control of the technique. Incorrect plank form can lead to lower back pain, neck strain, and reduced workout effectiveness.

In fact, quality is more important than quantity. People should plank in the correct position for 30–60 seconds at a time, many times. This is much better than planning for 5 minutes straight but with incorrect technique.

To optimize fat loss, practitioners should combine plank with other exercises such as jogging, walking, jumping rope, high-intensity interval training, weight lifting, push-ups or pull-ups.

Research published in the Journal of Sports Science & Medicine shows that people who combine high-intensity interval training with planking will help reduce visceral fat better. In addition, instead of just holding the basic plank position, exercisers should try other advanced variations such as side plank, dynamic plank, plank with dumbbells to increase muscle stimulation and fat burning efficiency.

In addition, another important thing is that no matter how many minutes you plank, it is difficult to lose belly fat if your diet is not controlled. Belly fat is the result of excess energy. Therefore, practitioners need to eat a balanced diet, limiting sugar, saturated fat and white starch, according to Verywellfit .

Source: https://thanhnien.vn/can-plank-bao-nhieu-phut-moi-ngay-de-giam-mo-bung-185250728121142172.htm