While popular ab exercises are great for strengthening and toning your front abs, they aren’t very useful when it comes to burning visceral fat.
To really lose visceral or deep belly fat, you need fat-burning exercises that not only strengthen and tone the front abs, but also hit the deep abs and core muscles. You need exercises that stimulate and adequately involve your core muscles and every layer of your torso. One such powerful and useful exercise to add to your routine is the plank.
While the standard version of this exercise is a great way to lose fat, you can intensify your training by trying some incredible plank exercises and variations. Below we’ve rounded up some of the best plank exercises that are surprisingly effective in reducing visceral fat.
Pushups Workout to Lose Visceral Fat
The following five plank exercises work more muscle groups than the standard plan. They increase your heart rate, burn more calories, and provide incredible cardio benefits. let’s start:
1) Plank push-ups
One of the best plank exercises, push-ups work the major muscles of the upper body, including the chest, biceps, and shoulders.This exercise trains and strengthens the rectus abdominus and transversus abdominisand help burn fat.
Do this exercise:
- Start in a standard forearm plank position, engaging the core muscles, extending the legs back, stabilizing the back, and engaging the glutes.
- Push yourself with one hand, then finish with the other to resume the push-up.
- Return to the original plank position and begin the next repetition with the other hand.
- Continue doing the exercise several times, alternating between push-ups and planks.
2) Reverse Plank
The reverse plank is also one of the best plank exercises that not only strengthens the deep core muscles but also helps with fat loss and promotes good posture.
Do this exercise:
- Sit on an exercise mat with your legs straight out in front of you.
- Place your hands behind your hips, fingers pointing toward your back.
- From there, press firmly into your palms and slowly lift your upper body and hips off the ground. Walk as far as you can, or until your body forms a straight line.
- Make sure your legs and arms are straight and your abs are engaged throughout the move.
- Keep your head and neck relaxed.
- Hold the position, then release.
3) Side Plank
The side plank is one of the most effective plank exercises and helps Reduce side fat or love handles。 Regular practice of this exercise improves core strength, burns fat, and also improves overall body posture.
Do this exercise:
- Lie on your left side with your feet stacked together.
- Raise your right arm toward the ceiling while beginning to lift your body as high as possible.
- Tighten your abs and keep your upper body straight. Hold this position for as long as possible before lowering to the starting position.
- Switch sides and repeat the exercise.
4) Plank Shoulder Taps
Plank shoulder taps are some of the most beneficial plank exercises that not only train your core muscles, but also strengthen weapons, hips and shoulders. Plus, it helps relieve back pain and burns a lot of calories.
Do this exercise:
- Get into a plank position with your hips high and your wrists directly under your shoulders.
- Tighten your abs, keep your back stable, and touch your opposite shoulder with your right hand. Return the right hand to the starting position.
- Move your left hand and tap the shoulder opposite you.
- Make sure to engage your glutes and engage your abs as you do these moves.
- repeat.
5) plank support
The Plank touch reach is an excellent variation of the plank that helps improve posture, improve balance, Promote metabolismand most importantly, helps burn visceral fat.
Do this exercise:
- Assume a standard plank position with legs extended back shoulder-width apart and palms on the floor.
- Reach your right hand over the opposite toes, then bring it back while fully extending the arm.
- Repeat this action with your left hand.
- Complete several repetitions.
wrap up
Visceral fat is bad for your health.it causes hypertension, high cholesterol, type 2 diabetes and obesity. It can even increase your chances of heart disease and stroke.
Regularly performing the above plank exercises can reduce visceral fat while improving core strength and improving overall athletic performance. While these exercises are safe and effective, they may not be suitable for people with severe back pain or medical conditions. In these cases, it is best to consult a physician before starting any exercise program.
