Top Plank Exercises to Burn Visceral Fat

Plank exercises help strengthen the core. (Photo via Pexels/Miriam Alonso)
Plank exercises help strengthen the core. (Photo via Pexels/Miriam Alonso)

While popular abdominal exercises are beneficial in strengthening and toning the front abs, they aren’t really useful when it comes to burning visceral fat.

To truly reduce visceral or deep belly fat, you need to practice fat-burning exercises that not only strengthen and tone the front abs but also reach the deep abs and core muscles. You need to perform exercises that stimulate and fully involve the layers of the core muscles and trunk. One such powerful and functional exercise to add to your routine is the plank.

Although the standard version of this exercise is a great way to reduce fat, you can amp up your training by trying some of the incredible plank exercises and variations. Below we’ve rounded up a few of the best plank exercises that work wonders in reducing visceral fat.

Top plank exercises to get rid of visceral fat

The following five plank exercises engage more muscle groups than the standard plan. They elevate the heart rate, burn more calories, and provide incredible cardio benefits. Let's get started:

1) Plank to push-up


Plank to push-up is one of the best plank exercises that engage major upper body muscles, including the chest, biceps, and shoulders. This exercise trains and strengthens the rectus abdominis and transverse abdominis, and helps burn fat.

To do the exercise:

  • Start in a standard forearm plank position, with the core muscles engaged, legs stretched behind, back stable, and glutes tight.
  • Push yourself using one hand, and end the move with the other to get back into a push-up.
  • Return to the initial plank position, and start the next rep with your opposite hand.
  • Continue the exercise for a few reps, and alternate between push-ups and planks.

2) Reverse plank


The reverse plank is also one of the best plank exercises that not only strengthens deep core muscles but also helps shed fat and promotes good posture.

To do the exercise:

  • Sit straight on an exercise mat, and extend your legs straight in the front.
  • Position your hands behind your hips with your fingers pointed towards your back.
  • From there, firmly press into your palms, and slowly lift your upper body and hips off the floor. Go as far as you can or till your body forms a straight line.
  • Ensure that your legs and arms are straight and the abs are engaged throughout the move.
  • Keep your head and neck relaxed.
  • Hold the position, and release.

3) Side plank


Side plank is one of the most productive plank exercises that helps reduce side fat or love handles. Regular practice of this exercise can improve core strength, burn fat, and also improve overall body posture.

To do the exercise:

  • Lie on your left side with both feet stacked over one another.
  • Lift your right arm towards the ceiling, and simultaneously start to lift your body as high as you can.
  • Engage your abs, and keep your upper body straight. Hold the position for as long as you can, before lowering down to the starting position.
  • Switch sides, and repeat the exercise.

4) Plank shoulder tap


Plank shoulder taps are among some of the most beneficial plank exercises that not only train the core muscles but also strengthen the arms, glutes, and shoulders. Moreover, it helps ease back pain and burns a good number of calories too.

To do the exercise:

  • Get into a plank position with your hips high and wrists directly under your shoulders.
  • With your abs tight and back stable, take your right hand, and touch your opposite shoulder. Bring your right hand back to the starting position.
  • Move your left hand, and tap your opposite shoulder.
  • As you perform the movements, make sure to keep the glutes squeezed and abs tight.
  • Repeat.

5) Plank toe reach


Plank touch reach is an excellent plank variation that helps improve posture, improves balance, boosts metabolism, and most importantly, helps burn visceral fat.

To do the exercise:

  • Assume a standard plank position with your legs extended behind at shoulder width and palms on the floor.
  • Reach your right hand to your opposite toe, and bring it back while fully stretching out the arm.
  • Repeat the movement with your left hand.
  • Complete a few reps.

Wrapping up

Visceral fat can be dangerous for health. It can lead to high blood pressure, high cholesterol, type 2 diabetes, and obesity. It can even increase your chances of heart disease and stroke.

Practicing the aforementioned plank exercises regularly can reduce visceral fat while improving core strength and boosting overall athletic performance. While these exercises are safe and effective, they might not suit people with severe back pain or health conditions. In those cases, it's best to consult a doctor before starting any exercise programme.

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Edited by Ruby Khanna
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