Forearm Plank

What Is The Best Of Exercises To Lose Belly Fat

Muscles in PlankI want to share with you why I believe The Plank is the best of exercises to lose belly fat. If you want to strengthen and flatten that core or to get that perfect 6 pack, then the plank in conjunction with good food habits is the best exercise for you.

I have been doing the plank for many years and not only will you lose belly fat but you will gain so many other great benefits too. This exercise is quick to perform once you get the technique right which is important. 30 seconds later and you are well on your way to losing belly fat.

Let me introduce you to The Plank and why this is The Best of Exercises To Lose Belly Fat and much more………..

5 Reasons Why The Plank Is The Best Exercise

The plank has for a long time been my favourite abdominal exercise and here are 5 reasons why you should add into your weekly workout or your daily routine.

1. Strengthens your Core Muscles which lie deep in your midsection.

These are used in everyday life from wakening up in the morning, to exercise and through to bedtime. Being stronger in your core will give you huge improvements on your ability to move better every day.

2. Stronger Spine as your abdominals support your back and spinal column.

Can help with lower back pain, lengthen your posture and help prevent injuries.Full Plank

3. Great for toning your whole body.

What I call a “Great Value for Money Exercise” as you are not only working to strengthen your core muscles but also those of your legs, back, butt, arms, neck and toes. Main muscles used include Transverse & Rectus Abdominus, Gluteus Medius & Minimus, Adductors and Obliques. Secondary muscles Gluteus Maximus, Quadriceps and Hamstrings.

4. Better Co Ordination.

As the plank strengthens so many muscles it teaches our body to operate as one unit so your muscles work in synergy, especially when we shift our weight or reach from one side to the other when we need to balance.

5. Burn Calories through an increased metabolic boost.

The plank challenges so many muscles throughout our entire body which means that you will burn calories not just throughout the exercise but will also set you up for the rest of the day.

The best part about the plank is that you can do so many variations. It is really important to first ensure that you have good posture from a basic level and then start to add varying challenges once a good strong base is established.

Example:- length of time or adding a balance element.

A great exercise to do every day to start to see amazing results.

How To Perform A Full Plank

1. Plant the hands directly under the shoulders and then take them out slightly wider.

2. Ground the toes into the floor pushing your heels down. At the same time squeeze the glutes and activate your core to stabilise your body. Your legs should be working in the move too so your stance should be strong careful not to lock or hyperextend your knees.

3. Neutralise the neck and spine by looking at a spot on the floor about a metre in front of you. Your head should be in line with your back and nice long position head to toe.

4. Start by holding this position for about 30 seconds and then start to build up to 60 seconds or until you feel you are compromising on technique. Remember to breathe and lengthen your shoulders away from your ears especially as you start to fatigue.

Other Plank Variations

Forearm PlankForearm Plank

One of the most common ways to perform a plank and is slightly easier than holding the body up with just the hands. Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder width apart. If flat palms bother your wrists, clasp your hands together in front. Your stance then will be the same as above trying to breathe and relax.

Knee Plank On Forearms

A great place to begin your plank journey and to start to get your body ready to go further. Rest your knees on the floor, brace your core and squeeze your glutes just as a normal plank. This variation will also take a little pressure off your back.

Side Plank

This variation better engages the obliques, or the side muscles of the core, than a standard plank. Lie on one side with the legs stacked on top of one another then prop the body up on the hand or elbow while keeping the feet stacked. Helps to think about pushing the hips up high. Modify the position by raising the opposing arm or leg in the air to make the plank more difficult or make the move easier by crossing the upper leg in front or behind the body for additional support.

Single Leg Plank

By removing one point of contact from the ground, this variation increases the demand on the core. Position the body into a basic plank, then lift one leg toward the ceiling as far as feels comfortable, without compromising your back. Keep your hips parallel to the floor, then alternate legs. Important to keep stable through the rest of your body with only your legs or arms lifting.

Medicine Ball Plank

Increase the intensity again by placing your hands on a medicine ball or stability ball, rather than on the floor. Stabilizing the body on an unstable surface adds a balancing component to the move, increasing the demand on the core and connecting through the brain. Follow the same steps for a normal plank but instead place the hands on the ball, directly under the shoulders.

These are just a few variations of the plank, but the list is endless. Technique as is always key to success of this exercise. As soon as you feel you have come out of form you MUST stop, or you risk injury as with any exercise. Also, do NOT move onto a more difficult form of the plank until you feel strong and uncompromised in technique in the basic plank.


It is so important to remember that the plank is an isometric exercise and works because all your muscles have switched on and they are strengthening. At the same time your heart and lungs are working so effectively helping you to burn calories.

A plank in general should be held for between 30 seconds to 1 minute. Rest and then you can repeat, as necessary. The rest is important so our muscles can relax and inflammation that might occur can subside. In my opinion I would rather you performed a good plank for 30/60 seconds then rest for 15/30 seconds and then repeat up to 3 times and this is highly effective with less risk of injury. Side Plank

The Plank is a great exercise that I like to use for a foundation base to other exercises as it really helps with posture. When done correctly you will see improvements to your posture and breathing as you go around your day to day business. You will then really see it help with other exercise routines or sports activities.

Planks are a great connection of your muscles, breath, mind, and nerve integration so is a great exercise performed correctly.



Please leave any comments or questions below especially how you are getting on with this great exercise



  1. Hi Moreno

    Your comment is awaiting moderation.

    This is great – thank you. I used to personally hate doing the plank until someone took the time to help me with my positioning and posture and now it is included in my everyday workout, and especially more so now that I know I will burn calories for the rest of the day and not just throughout the exercise.

    1. Imelda Easthorpe

      Thank you Morena,

      I like your comment about getting technique right and just making a few small adjustments can make all the difference.

      Thank you and keep up those Planks.

  2. edahnewton1

    Hey nice article you have there, your thoughts are indeed invaluable. I was researching online on exercise that can help to burnout belly fat, I was directed to this article. Having gone through the features and benefits of Plank, I am convinced that, it will definitely be effective towards losing of belly fat since more efforts are focus in the abdominal area. Keep the good work

    1. Imelda Easthorpe

      Thank you so much for your comments,

      I am so pleased that I have been able to help you understand why a plank is good to lose belly fat.

      Thank you

  3. Henderson

    Well, I love to keep fit a lot but it is very hard to do some belly fat fit exercises. It really is hard and most of the time I find it energy draining. Truth is, the only exercise I have ever really tried to that end is the sit up and the leg raises. The palnk has been a dreadful encounter for me so I just stopped it altogether. Since you say this is one of the best then I’ll have to start doing planks again.

    1. Imelda Easthorpe

      Thank you Henderson,

      I really appreciate you sharing your experience of the plank because this is probably similar to many other people.

      Start slowly because even 30 seconds x 3 sets two or three times per week will be really effective. Not only will your core thank you but so will the rest of your posture.

      Thank you

  4. EliteCarol

    One of the things I consider most important in life is having a healthy lifestyle and I believe that a combo of good food and exercising is necessary to attain that. Which is why I hit the gym whenever I am opportuned. However, this tips on how to lose belly fat are very insightful and I’ll look to add these exercises to my workout routine.  

    1. Imelda Easthorpe

      Thank you Carol,

      I appreciate your comment and I am so pleased that you plan to add the plank into your daily routine.

      Let me know how you get on or if you have any further questions.

      Thank you

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