Plank: a simple exercise for a flat stomach

Losing belly fat is a goal many people strive for, and sometimes just one effective exercise is enough to bring you closer to that dream. The plank is a universal and accessible solution that not only helps burn fat but also strengthens the core muscles. Read on Joy-pup how to perform the plank correctly and what benefits it brings to your body.

What Is the Plank Exercise?

The plank is a versatile exercise that requires no equipment and can be done at home, in the park, or at the gym. It strengthens the muscles of the abdomen, back, and shoulders while also improving flexibility and endurance. Just a few minutes a day can tone your body and boost your overall well-being, making the plank an ideal choice for busy people.

How to Do the Plank Correctly

1. Lie face down on the floor, bend your elbows, and place them directly under your shoulders.
2. Straighten your knees and place your feet on the floor.
3. Lift your body so that it forms a straight line from your head to your heels, without raising your hips too high or dropping them too low.
4. Hold this position for as long as possible—aim for 30–60 seconds or more if you can.
5. Perform 3–4 sets daily, gradually increasing the time to enhance the effect.

Plank Variations

This is a versatile exercise that can be modified to target different muscle groups and maintain interest in your workouts. In addition to the classic forearm plank, try the side plank to strengthen the oblique muscles: support your body on one elbow, lift your body into a straight line, and hold for 20–30 seconds on each side.

The dynamic plank with knee-to-chest movements adds a cardio effect, accelerating fat burning.

For an advanced level, try a plank with leg or arm raises, which increases core engagement and improves balance.

These variations allow you to tailor the exercise to any fitness level, making your workouts both effective and enjoyable.

Benefits of the Plank

• Reduces belly fat: The plank targets the abdominal muscles, helping to burn excess fat and strengthen the core.
• Strengthens the back and arms: In addition to working the abs, the plank also strengthens the lower back and arm muscles, supporting a stronger body.
• Improves posture: The plank helps you maintain better posture while standing or sitting, making your body more aligned and natural.
• Increases endurance: Holding the plank for longer durations helps improve your body’s stamina and boosts your ability to perform other exercises.

Tips for Success

• Always keep a straight line from head to heels. If your hips are too high or too low, the effectiveness of the exercise will decrease.
• If you feel pain or can’t hold the position for long, start with shorter repetitions and gradually increase the time as your body adjusts.
• For faster results in reducing belly fat, combine planks with a healthy diet and cardio exercises.

Read also: What you should and shouldn’t do when losing weight.