{"id":55046,"date":"2023-10-02T06:56:48","date_gmt":"2023-10-02T06:56:48","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=55046"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"does-planking-burn-fat","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/","title":{"rendered":"Does Planking Burn Fat? Unveiling the Truth of the Famous Plank vs. Fat Debate"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Can_You_Lose_Weight_From_Planking\" >Can You Lose Weight From Planking?\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#60-Second_Plank_Calories\" >60-Second Plank Calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Will_Planks_Burn_Belly_Fat\" >Will Planks Burn Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Add_Cardio_for_More_Calorie_Cuts\" >Add Cardio for More Calorie Cuts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#More_Muscle_Groups_Activated_With_Planks\" >More Muscle Groups Activated With Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Other_Planking_Benefits\" >Other Planking Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Is_1-Minute_Plank_a_Day_Enough\" >Is 1-Minute Plank a Day Enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Is_Doing_a_2-Minute_Plank_Good\" >Is Doing a 2-Minute Plank Good?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Plank_Mistakes_to_Avoid\" >Plank Mistakes to Avoid<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Planks_for_Weight_Loss\" >Planks for Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Traditional_Plank\" >Traditional Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Reverse_Plank\" >Reverse Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Side_Plank_Hip_Lifts\" >Side Plank Hip Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Side_Plank_Crunch\" >Side Plank Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Crunches_or_Planks_for_Belly_Fat\" >Crunches or Planks for Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Plank_Walkout\" >Plank Walkout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Spiderman_Plank\" >Spiderman Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Superman_Plank_Advanced\" >Superman Plank (Advanced)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Exercises_to_Burn_Belly_Fat\" >Exercises to Burn Belly Fat<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Cardio_May_Burn_More_Belly_Fat\" >Cardio May Burn More Belly Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Other_Exercises_to_Burn_Belly_Fat\" >Other Exercises to Burn Belly Fat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#Do_Planks_Give_Abs\" >Do Planks Give Abs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#How_Much_Fat_Does_a_2-Minute_Plank_Burn\" >How Much Fat Does a 2-Minute Plank Burn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#What_Happens_If_I_Plank_Everyday_for_30_Days\" >What Happens If I Plank Everyday for 30 Days?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Does planking burn fat? You\u2019ve heard the famous debate about whether planks burn fat, especially around the abs. The exercise looks simple enough, but is it? Will you genuinely lose weight and burn calories while planking? Also, you likely wonder if you\u2019re doing it right.\u00a0<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_planking_burn_fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">The last question is likely the most important one because incorrect planking won\u2019t bring results. Say what? Indeed, discover whether planking burns fat and calories while seeing why an improper form can make the exercise as useful as couch surfing.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Lose_Weight_From_Planking\"><\/span><b>Can You Lose Weight From Planking?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Does planking burn fat and help you lose weight? Here\u2019s how planking leads to fat burn and other weight loss benefits<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks may speed up your resting metabolism (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399219\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having more ab muscles may speed up the metabolism (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A faster metabolism burns more calories (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That\u2019s simply a brief overview. Instead, let\u2019s dive into why planking helps you lose weight and burn calories and fat.\u00a0<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! Tailor your fitness journey and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_planking_burn_fat\">maximize your results with just a couple of swipes<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"60-Second_Plank_Calories\"><\/span><b>60-Second Plank Calories<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/plank-calories-burned\/\">Plank calories burned<\/a> don\u2019t sound like much per minute until you realize how you can burn more calories during rest if you plank correctly. The daily calories burned calculator shows that you\u2019ll burn three calories per minute if you weigh between 130-150 lbs. (<\/span><a href=\"https:\/\/www.dailycaloriescalculator.com\/plank-calories-burned\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it isn\u2019t that simple because the amount of calories you burn per minute also depends on your muscle-to-fat ratio and metabolism. The Mayo Clinic explains how a faster metabolism and having more muscle burn more calories during rest (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body is constantly burning calories, even during rest. It has to turn food into energy for basic body functions such as breathing, hormone regulation, and more. The number of calories your body uses for energy during rest is called the basal metabolic rate (BMR). Muscle tissue contributes to an increased BMR.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The more muscle mass you have, the more efficient your metabolism is and burns calories at rest. Still, other factors also influence BMR, including (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gender: Men tend to have more muscle and burn calories faster<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body Composition: More muscle mass equals a higher BMR and increased calorie-burning<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Age: Older people typically lose muscle mass, which can result in a reduced BMR\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You\u2019ll likely burn three calories in 60 seconds of planking. However, your BMR determines how many calories you burn during resting periods after planking.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Will_Planks_Burn_Belly_Fat\"><\/span><b>Will Planks Burn Belly Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Planking to burn belly fat is possible because of the muscle-building benefits that increase your muscle mass to enhance your BMR (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Physio-Pedia shows the abdominal muscle groups a traditional plank uses when you apply the proper technique (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Plank_exercise\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">External Obliques: On your sides to help with sideways movements<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Internal Obliques: Under the external obliques also help with twists and side bends<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rectus Abdominis: The abs that help you bend forward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Transversus Abdominis: Runs from your torso to your pelvis to keep your spine erect<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So, <\/span><a href=\"https:\/\/betterme.world\/articles\/are-planks-good-for-abs\/\"><span style=\"font-weight: 400;\">are planks good for abs<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/betterme.world\/articles\/are-planks-good-for-abs\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)? Yes, planks are excellent for your abs because they engage other core muscles, too. For example, traditional planks engage the:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Latissimus Dorsi: Runs from the upper arm to the lower back. Their predominant function is assisting in pulling movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Erector Spinea: Runs along the side of the spine and plays a crucial role in supporting the back, maintaining posture, and extending the spine.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A small study of one middle-aged man by Korean researchers displayed that high-intensity planks improved the man&#8217;s body composition and muscle mass over four weeks (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399219\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). The man increased his skeletal muscle mass by 3.1% however caution is needed due to the small sample size\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Planks might not directly target fat burning, but the muscle-building effects help your body\u2019s BMR and metabolism rid you of belly fat and calories. What burns more calories to enhance your planking exercises?<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Add_Cardio_for_More_Calorie_Cuts\"><\/span><b>Add Cardio for More Calorie Cuts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardio workouts may burn calories faster if you add them to your plank routine. You saw how many calories you burn with planks. The University of Rochester has a calorie calculator that shows how many calories you burn in an hour per cardio workout if you weigh 150 lbs. (<\/span><a href=\"https:\/\/www.urmc.rochester.edu\/encyclopedia\/content.aspx?ContentTypeID=41&amp;ContentID=CalorieBurnCalc&amp;CalorieBurnCalc_Parameters=160\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-Intensity Cardio: 504<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">20 mph Cycling: 1188<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vigorous Calisthenics: 576<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Circuit Training: 576<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming Laps: 720<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The numbers appear much higher. Still, let\u2019s change the plank time to 30 minutes to accommodate someone planking for 60 seconds and taking 60-second breaks for an entire hour. It isn\u2019t possible for most trainers, but it would burn 107 calories (<\/span><a href=\"https:\/\/www.dailycaloriescalculator.com\/plank-calories-burned\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unfortunately, planking that long in a day isn\u2019t logical. Instead, add cardio workouts to your planking routine to maximize calories burned. However, don\u2019t lose planks because of the muscle-building benefits that help your body burn calories during rest (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/5-plank-wall-exercise\/\">5 Plank Wall Exercises For A Powerful Core.<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"More_Muscle_Groups_Activated_With_Planks\"><\/span><b>More Muscle Groups Activated With Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You\u2019ll lose body fat everywhere you bulk muscles with planks. Insider shows other muscle planks target as a full-body workout (<\/span><a href=\"https:\/\/www.insider.com\/guides\/health\/fitness\/plank-benefits\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quads<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Core<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rhomboids<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trapezius<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triceps<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Planking_Benefits\"><\/span><b>Other Planking Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/planking-for-weight-loss\/\">Planking for weight loss<\/a> is one way to use the famous isometric exercise. Korean research shows how planking five days weekly for four weeks helped one middle-aged man in the following ways (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399219\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improved cardiorespiratory fitness (maximum oxygen uptake)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhanced muscle strength, endurance, and flexibility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased white blood cells\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Harvard suggests a strong core is necessary for good posture and reduced lower back pain (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/straight-talk-on-planking-2019111318304\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Weak core muscles can result in the surrounding muscles to overcompensate, which may cause pain over time.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_planking_burn_fat\"><img decoding=\"async\" class=\"aligncenter wp-image-38833 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1024x576.png\" sizes=\"(max-width: 770px) 100vw, 770px\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1024x576.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-768x432.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1536x864.png 1536w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-370x208.png 370w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-270x152.png 270w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-570x321.png 570w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-740x416.png 740w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 1920w\" alt=\"exercises to burn belly fat\" width=\"770\" height=\"433\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_1-Minute_Plank_a_Day_Enough\"><\/span><b>Is 1-Minute Plank a Day Enough?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plank stomach and body benefits may occur in a minute for each hold. A 30-60 second plank is considered below average but works for beginners (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Plank_exercise\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Holding a minute will just push you into the average time most people hold.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Times of India states that a 60-second plank is an effective duration (<\/span><a href=\"https:\/\/timesofindia.indiatimes.com\/life-style\/health-fitness\/fitness\/want-to-lose-belly-fat-this-is-how-long-you-should-hold-your-plank\/articleshow\/67657861.cms?frmapp=yes&amp;from=mdr\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). However, Harvard says 10-30 seconds is also effective enough with rest between holds if you do multiple sets daily (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/straight-talk-on-planking-2019111318304\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Start with what feels comfortable, but progress the hold weekly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, use this progression to maximize your planks as a beginner:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Week 1: 3 plank sets with 10-20-second holds and 10-20-second rests<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Week 2: 3 plank sets with 20-30-second holds and 20-30-second rests<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Week 3: 3 plank sets with 30-50-second holds and 30-50-second rests<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Week 4: 3 plank sets with 50-60-second holds and 50-60-second rests<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Progress the weeks further by adding more sets and increasing your hold time until you reach two-minute planks.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Doing_a_2-Minute_Plank_Good\"><\/span><b>Is Doing a 2-Minute Plank Good?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Two-minute planks are challenging. Physio-Pedia ranks a two-minute plank as an above-average hold (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Plank_exercise\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). However, Harvard suggests two minutes is long enough per set and claims you won\u2019t see many benefits after that (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/straight-talk-on-planking-2019111318304\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Besides, you will want to speed up calorie-burning effects during your resting state. Two minutes is good with 1-minute breaks.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank_Mistakes_to_Avoid\"><\/span><b>Plank Mistakes to Avoid<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Harvard, India Times, and Physio-Pedia agree that improper form won\u2019t do you any good with planking (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/straight-talk-on-planking-2019111318304\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/timesofindia.indiatimes.com\/life-style\/health-fitness\/fitness\/want-to-lose-belly-fat-this-is-how-long-you-should-hold-your-plank\/articleshow\/67657861.cms?frmapp=yes&amp;from=mdr\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.physio-pedia.com\/Plank_exercise\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Using the wrong form during a plank means you may not activate the intended muscles necessary to build muscle to burn calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An improper form may enhance the risk of injuring your back muscles (<\/span><a href=\"https:\/\/www.today.com\/health\/diet-fitness\/plank-exercise-rcna24413\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Here are ways to avoid injury and mistakes that negate your <a href=\"https:\/\/betterme.world\/articles\/plank-benefits\/\">plank benefits<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a straight body line from head to toe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop your belly and pelvis from sagging by engaging your abs and glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t lower or raise your back or buttocks during a plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid trying to master proper form as a beginner by planking on your elbows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t hold a position longer if you can\u2019t keep your line straight<\/span><\/li>\n<\/ul>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_planking_burn_fat\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Planks_for_Weight_Loss\"><\/span><b>Planks for Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Does planking burn fat? Of course, planks might not burn fat overnight, but they help toward your dreams of a flat belly. However, they activate muscles that burn calories and tone your body. Let\u2019s discover planks and variations to use to lose weight. Hold all planks for as long as you are comfortable before progressing with your exercises.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Traditional_Plank\"><\/span><b>Traditional Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Holding a traditional plank in the correct position will ensure you benefit by toning your abs and burning fat around the belly (<\/span><a href=\"https:\/\/timesofindia.indiatimes.com\/life-style\/health-fitness\/fitness\/want-to-lose-belly-fat-this-is-how-long-you-should-hold-your-plank\/articleshow\/67657861.cms?frmapp=yes&amp;from=mdr\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Remember to be aware of your form during the exercise, whether doing the high or forearm plank.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the floor on your forearms,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and glute muscles as you breathe deeply before rising,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your forearms (or flat hands with a high plank) to push your weight up,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t use your hips to rise because they will sag,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself to be a straight body line\u00a0 parallel to the floor,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position while gazing at the floor and breathing deeply.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reverse_Plank\"><\/span><b>Reverse Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Korean research found that the reverse plank can help improve muscle balance in the upper body and alignment of the shoulder position, which can positively influence good posture(<\/span><a href=\"https:\/\/www.mdpi.com\/2411-5142\/7\/4\/82\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Here\u2019s how to do reverse planks:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit flat on the floor while stretching your legs out in front of you,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Point your fingers toward your hips as you place your hands next to them,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your hands should be slightly wider than your shoulders,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press down on your palms as your hips rise until you form a straight line,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your neck relaxed and your core muscles engaged while breathing deeply,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your arms and legs as straight as you can for the plank.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Plank_Hip_Lifts\"><\/span><b>Side Plank Hip Lifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/betterme.world\/articles\/side-plank-hip-lifts\/\"><span style=\"font-weight: 400;\">Side plank hip lifts<\/span><\/a><span style=\"font-weight: 400;\"> challenge you more (<\/span><a href=\"https:\/\/betterme.world\/articles\/side-plank-hip-lifts\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). This plank variation can improve your oblique activation down the sides of your torso and can help effectively strengthen the core muscles. Here\u2019s the plank variation:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prop yourself up on your elbow from a side-lying position,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your elbow must lie directly under your shoulder,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your body and core while engaging your muscles and breathing deeply,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your line and body parallel to the floor as you push with stacked feet,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core and glutes engaged through the hold,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your hips back to the floor.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_planking_burn_fat\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115.png\" sizes=\"(max-width: 1020px) 100vw, 1020px\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115.png 1020w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115-768x431.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115-370x208.png 370w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115-270x152.png 270w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115-570x320.png 570w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115-740x416.png 740w\" alt=\"BetterMe\" width=\"1020\" height=\"573\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Plank_Crunch\"><\/span><b>Side Plank Crunch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Women\u2019s Health Magazine recommends a side plank crunch (<\/span><a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/strength-training\/a33306502\/side-plank-crunches\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). The variation targets your upper body, shoulders, chest, and back muscles, and the unilateral emphasis adds an additional challenge in comparison to a traditional plank. It can also add a cardio boost with a crunch. Here\u2019s how you can do a side plank crunch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your side with your left elbow under your shoulder,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs straight and stack your feet,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe and engage your belly as you bring the right knee to the right elbow,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position and repeat 12 times,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides and do the same 12 times.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Crunches_or_Planks_for_Belly_Fat\"><\/span><strong>Crunches or Planks for Belly Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Surprisingly, crunches burn the same calories as planks per minute. You only burn three calories per minute while doing crunches if you weigh 150 lbs. (<\/span><a href=\"https:\/\/www.dailycaloriescalculator.com\/calories-burned-doing-crunches\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, 10 minutes can l burn 33 calories because you\u2019re enjoying a cardio workout, too. Still, crunches and planks burn the same calories, meaning the side crunch plank can be better to double the burn.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank_Walkout\"><\/span><b>Plank Walkout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The American Sports and Fitness Association recommends plank walkouts as an excellent alternative (<\/span><a href=\"https:\/\/www.americansportandfitness.com\/blogs\/fitness-blog\/tone-your-full-body-and-stability-the-top-10-benefits-of-plank-walkouts\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Plank walkouts challenge core stability further while enhancing upper and lower body strength. Also, they increase the calories burned. Here\u2019s how to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a high plank position with your line parallel to the floor,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your left hand as far forward as possible while keeping a straight line,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly walk your right hand to meet it until they\u2019re shoulder-width apart,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly step your right hand back before doing the same on your left,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete the set with alternating hands five more times.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Spiderman_Plank\"><\/span><b>Spiderman Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Have you heard of the <\/span><a href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/\"><span style=\"font-weight: 400;\">Spiderman plank<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">)? The Spiderman plank variation welcomes cardio training to a full-body, muscle-toning exercise. It can also improve your balance, burn more calories, and hit the quads. Here\u2019s how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get onto your hands and knees before entering a dead-straight forearm plank,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your right knee to the outside of your right elbow,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the forearm plank slowly before repeating the move on the other side.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Progressively challenge yourself by doing the Spiderman plank with a twist (<\/span><a href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/#Spiderman_Plank_Muscles_Worked\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Bring your right knee to your left elbow and vice versa for a criss-cross movement instead.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Superman_Plank_Advanced\"><\/span><b>Superman Plank (Advanced)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Speaking of Spiderman, the Superman plank is another excellent variation. Men\u2019s Health suggests the Superman plank challenges the anti-extension ab function to enhance your core workout (<\/span><a href=\"https:\/\/www.menshealth.com\/fitness\/a41170773\/superman-alternating-plank\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Beginners beware, but advanced trainers supercharge your core workout with these steps:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enter a high plank with your line straight,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your hands beyond your shoulders with palms flat on the floor,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your abs and glutes hard to prevent your back from arching,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise one hand to shoulder height, like Superman flying,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the alternate leg out into s dead straight position,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core tense while you hold the arm straight for 10 seconds,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t allow your shoulders or back to drop,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the arm back before repeating on the other side,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do at least three sets per side as an advanced trainer.<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/plank-alternative\/\">10 Plank Alternatives For When You Want To Switch Up Your Core Workout.<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercises_to_Burn_Belly_Fat\"><\/span><b>Exercises to Burn Belly Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Adding other belly fat-burning exercises to planks will only tone your stomach more. Let\u2019s discover which exercises you can add to your planks daily to tone envious-inducing abs.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cardio_May_Burn_More_Belly_Fat\"><\/span><b>Cardio May Burn More Belly Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You\u2019ve already discovered that adding cardio will enhance your plank workouts. However, did you know cardio can also help burn more belly fat? The British Heart Foundation states that any aerobic exercise can be effective in increasing fat loss (including belly fat) r such as these cardio workouts\u00a0 (<\/span><a href=\"https:\/\/www.bhf.org.uk\/informationsupport\/heart-matters-magazine\/activity\/best-exercise-to-lose-belly-fat\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brisk walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dancing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Aim for 150 minutes of moderate or 75 minutes of high-intensity cardio with your planks weekly (<\/span><a href=\"https:\/\/www.bhf.org.uk\/informationsupport\/heart-matters-magazine\/activity\/best-exercise-to-lose-belly-fat\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Also, you must eat a healthy diet, maintain a calorie deficit, and sleep well to burn total fat and belly fat with cardio and planking.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Exercises_to_Burn_Belly_Fat\"><\/span><b>Other Exercises to Burn Belly Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Any exercise that targets your abdominal and core muscles can help speed up your BMR by contributing to increased muscle mass and, therefore, a higher muscle-to-fat ratio (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Adding more resistance-based exercises can improve your total belly fat-burning goals. WebMD recommends these exercises to target the abs and belly fat (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/top-exercises-belly-fat\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicycle crunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cycling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-intensity interval training (HIIT)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knee tucks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg lifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rowing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scissor kicks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Toe touches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep kickbacks<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_planking_burn_fat\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-1024x576.png\" sizes=\"(max-width: 770px) 100vw, 770px\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-1024x576.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-768x432.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-1536x864.png 1536w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-370x208.png 370w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-270x152.png 270w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-570x321.png 570w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-740x416.png 740w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632.png 1920w\" alt=\"planking burn belly fat\" width=\"770\" height=\"433\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Do_Planks_Give_Abs\"><\/span><b>Do Planks Give Abs?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A small Korean research study of one middle-aged man displayed that regular and consistent planks can tone and strengthen the muscles in your core and abs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399219\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Muscle endurance and flexibility also improve. However, participants planked between 15.85 and 18.83 minutes five days weekly for four weeks. Resting times between the planks daily were 13-14 minutes. Planking alone requires dedication and effort to build abs.\u00a0\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Much_Fat_Does_a_2-Minute_Plank_Burn\"><\/span><b>How Much Fat Does a 2-Minute Plank Burn?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How much fat you burn depends on your metabolic rate and muscle-to-fat ratio. The average person who weighs 150 pounds can burn six calories every two minutes (<\/span><a href=\"https:\/\/www.dailycaloriescalculator.com\/plank-calories-burned\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Planking can activate and help build muscles, which can result in a higher metabolism and burn more calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399219\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). The more muscle you have, the more calories you burn in your resting state after planks.\u00a0\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Happens_If_I_Plank_Everyday_for_30_Days\"><\/span><b>What Happens If I Plank Everyday for 30 Days?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You may reduce your waist circumference if you plank daily for 30 days. Indian researchers compared a 30-day plank versus an abdominal workout challenge (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/303905761_EFFECT_OF_30_DAYS_ABDOMINALS_CHALLENGE_VERSUS_30_DAYS_PLANKS_CHALLENGE_ON_WAIST_CIRCUMFERENCE_AND_ABDOMINAL_SKIN_FOLD_MEASUREMENTS_IN_HEALTHY_YOUNG_INDIVIDUALS_RANDOMIZED_CLINICAL_TRIAL\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Planking for 30 days was as effective as the abdominal workout challenge in reducing waist circumference and skinfold issues in young, healthy adults.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Does planking burn fat? You know all the answers now. Planking properly with added cardio,\u00a0 ab-crunching workouts, a calorie deficit, and an adequate diet can help turn a flabby stomach into a toned belly. Planking variations can also effectively help the process. Pick your planks and any additions, and start your belly-toning, fat-burning exercises today.\u00a0<\/span><\/p>\n<p><br style=\"font-weight: 400;\" \/><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=does_planking_burn_fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Does planking burn fat? You\u2019ve heard the famous debate about whether planks burn fat, especially around the abs. The exercise looks simple enough, but is it? Will you genuinely lose weight and burn calories while planking? Also, you likely wonder if you\u2019re doing it right.\u00a0 The last question is likely the most important one because [&hellip;]<\/p>\n","protected":false},"author":54,"featured_media":55083,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[178,210],"class_list":["post-55046","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Does Planking Burn Fat? Unveiling the Truth of the Famous Plank vs. Fat Debate - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 DOES PLANKING BURN FAT \u27a4? Understand how planking improves your muscle-to-fat ratio, an essential in metabolism and calorie-burning goals to plank for fat burn.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Does Planking Burn Fat? Unveiling the Truth of the Famous Plank vs. Fat Debate\" \/>\n<meta property=\"og:description\" content=\"\u2605 DOES PLANKING BURN FAT \u27a4? Understand how planking improves your muscle-to-fat ratio, an essential in metabolism and calorie-burning goals to plank for fat burn.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_1896535765-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/\"},\"author\":{\"name\":\"Caroline Lambert\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/308889c151e7dd2633af5309a1898a6c\"},\"headline\":\"Does Planking Burn Fat? Unveiling the Truth of the Famous Plank vs. Fat Debate\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/\"},\"wordCount\":2743,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_1896535765-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Does planking burn fat? You\u2019ve heard the famous debate about whether planks burn fat, especially around the abs. The exercise looks simple enough, but is it? Will you genuinely lose weight and burn calories while planking? Also, you likely wonder if you\u2019re doing it right.\u00a0<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The last question is likely the most important one because incorrect planking won\u2019t bring results. Say what? Indeed, discover whether planking burns fat and calories while seeing why an improper form can make the exercise as useful as couch surfing.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Lose Weight From Planking?\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Does planking burn fat and help you lose weight? Here\u2019s how planking leads to fat burn and other weight loss benefits<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Planks may speed up your resting metabolism (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399219\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Having more ab muscles may speed up the metabolism (<\/span><a href=\\\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">A faster metabolism burns more calories (<\/span><a href=\\\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">That\u2019s simply a brief overview. Instead, let\u2019s dive into why planking helps you lose weight and burn calories and fat.\u00a0<\/span>\\r\\n\\r\\n<strong>BetterMe is your f ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/\",\"url\":\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/\",\"name\":\"Does Planking Burn Fat? Unveiling the Truth of the Famous Plank vs. Fat Debate - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_1896535765-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 DOES PLANKING BURN FAT \u27a4? 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Unfortunately, the once top school athlete (with provincial colors), struggles with weightloss, exercise, and healthy habits. As a result, Caroline is here to not only share valuable advice from experts and proven studies, but she\u2019s also here to begin her journey with you. Caroline\u2019s greatest downfall is that she has worked remote for 18 years. Now\u2019s the time to find evidence to support her lifestyle changes, sharing them with you. Caroline also has a passion for various nutritional journeys as she loves trying new regimes and cultural differences. She has the determination to change, and she prides herself in helping others through proven methods to lose weight and gain self-control, mentally and physically.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/caroline-lambert-75a29839\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/caroline-whittington\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Does Planking Burn Fat? Unveiling the Truth of the Famous Plank vs. Fat Debate - BetterMe","description":"\u2605 DOES PLANKING BURN FAT \u27a4? Understand how planking improves your muscle-to-fat ratio, an essential in metabolism and calorie-burning goals to plank for fat burn.\u00a0","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/","og_locale":"en_US","og_type":"article","og_title":"Does Planking Burn Fat? Unveiling the Truth of the Famous Plank vs. Fat Debate","og_description":"\u2605 DOES PLANKING BURN FAT \u27a4? Understand how planking improves your muscle-to-fat ratio, an essential in metabolism and calorie-burning goals to plank for fat burn.\u00a0","og_url":"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_1896535765-scaled.jpg","type":"image\/jpeg"}],"author":"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/"},"author":{"name":"Caroline Lambert","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/308889c151e7dd2633af5309a1898a6c"},"headline":"Does Planking Burn Fat? Unveiling the Truth of the Famous Plank vs. Fat Debate","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/"},"wordCount":2743,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_1896535765-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Does planking burn fat? You\u2019ve heard the famous debate about whether planks burn fat, especially around the abs. The exercise looks simple enough, but is it? Will you genuinely lose weight and burn calories while planking? Also, you likely wonder if you\u2019re doing it right.\u00a0<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">The last question is likely the most important one because incorrect planking won\u2019t bring results. Say what? Indeed, discover whether planking burns fat and calories while seeing why an improper form can make the exercise as useful as couch surfing.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can You Lose Weight From Planking?\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Does planking burn fat and help you lose weight? Here\u2019s how planking leads to fat burn and other weight loss benefits<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks may speed up your resting metabolism (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399219\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having more ab muscles may speed up the metabolism (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A faster metabolism burns more calories (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/metabolism\/art-20046508\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">That\u2019s simply a brief overview. Instead, let\u2019s dive into why planking helps you lose weight and burn calories and fat.\u00a0<\/span>\r\n\r\n<strong>BetterMe is your f ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/","url":"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/","name":"Does Planking Burn Fat? Unveiling the Truth of the Famous Plank vs. Fat Debate - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_1896535765-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 DOES PLANKING BURN FAT \u27a4? Understand how planking improves your muscle-to-fat ratio, an essential in metabolism and calorie-burning goals to plank for fat burn.\u00a0","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/does-planking-burn-fat\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_1896535765-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shutterstock_1896535765-scaled.jpg","width":2560,"height":1707,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Does Planking Burn Fat? 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