Reducing belly fat is the goal of many people, and sometimes just a simple but effective move is enough to help you achieve the desired results.
According to Healthline, plank exercises (basic plank form) are one of the simple but extremely effective exercises in reducing belly fat and strengthening abdominal muscles. Here are detailed instructions on how to do plank exercises to help reduce belly fat.
Exercise: Plank (P Board pose)
Plank is a simple but very powerful move to burn belly fat. Plank helps strengthen the abdominal, back and arm muscles, while improving the flexibility of the body. This is a toolless exercise that you can do anywhere.
How to do plank properly:
Start by lying on the ground with your elbows bent and placed under your shoulders, knees straight and feet touching the ground.
Push your body up so that your body forms a straight line from head to toe, without leaving your buttocks too high or too low.
Hold this position for as long as possible, aiming to hold it for about 30-60 seconds or longer if possible.
Repeat this exercise 3-4 times a day.
Benefits of plank:
Reduce belly fat: Plank works on the abdominal muscles, helping to burn excess fat and tone the abdominal muscles.
Strengthen the back and arm muscles: In addition to affecting the abdominal muscles, plank also helps strengthen the lower back and arm muscles, supporting a healthier body.
Improve posture: Plank helps you improve posture when standing and sitting, making your body more straight and natural.
Increase endurance: Maintaining plank for a long time helps increase body endurance, improve endurance and practice other exercises.
Notes when implementing planks:
Make sure to keep the position straight from head to toe. If your buttocks are too high or low, the effectiveness of the exercise will decrease.
If you feel pain or cannot hold the pose for long, start with shorter periods and gradually increase the holding time as the body is used to the exercise.
Plank should be combined with a healthy diet and cardio exercises to achieve quick belly fat reduction.
