Plank is known as a simple, easy-to-do exercise for those who want to own a slim, toned waist. According to Hoang Huu - a fitness trainer in Hanoi - plank is an exercise that has a strong impact on many muscle groups, especially the abdominal muscles, supporting effective and quick belly fat loss.
"This method of reducing belly fat is based on the mechanism of tightening the abdominal muscles, tightening the thigh muscles and keeping the body in a balanced position, helping to reduce belly fat quickly" - said coach Hoang Huu.
Plank exercises to help get belly fat quickly are specifically suggested as follows:
Basic plank exercises
Lie on your stomach, holding your elbows at right angles to your shoulders. Phosphate your toes and lift your body up, keeping your back, hips and head in line.
hip rotation plank exercises
Hold a basic plank position, keeping your back straight and your buttocks tight while your hips are lifted. Tilt your waist to turn your hips to the right, hold for 3 seconds then return to the starting position. Continue twisting your waist to rotate your hips to the left, hold for 3 seconds then return to the starting position.
our side plank exercises
Lie on your right side with your legs and legs straight together. Place your right elbow under your right shoulder with your forearm pointing out. The little finger of the right hand is in contact with the ground.
Keep your neck straight, exhale and carry your body.
Lift your hips off the mat, your body should lie in a straight line from your ankles to your head. Hold this pose throughout the exercise.
Repeat on the left side.
To be effective, according to fitness trainer Hoang Huu, in addition to practicing plank exercises, you need to have a suitable diet. You should cut back on sugar and starch, eat foods rich in protein, vegetables and healthy fats.
