Quick Answer
Yes, planks can help burn fat and strengthen your core when done correctly and consistently. Planks are an isometric exercise that engages multiple muscle groups at once, leading to increased calorie burn during and after the exercise. Over time, regularly performing planks can help build lean muscle mass, which further boosts metabolism and fat burning.
What are Planks?
The plank is a core strength exercise that involves maintaining a position similar to a push-up for an extended period of time. To perform a standard plank:
- Get into a prone position on the floor, supporting your weight on your toes and forearms.
- Keep your back straight and your body in a straight line from head to heels. Engage your abdominal muscles by pulling your belly button toward your spine.
- Hold this position for a set amount of time, such as 30 seconds to 1 minute.
There are several variations of the plank exercise:
- Forearm plank – Lower onto your forearms with elbows directly under shoulders.
- High plank – Hands directly under shoulders in push-up position.
- Side plank – Supporting on one forearm and the feet, hold your body in a straight line.
Muscles Worked
When properly performed, the plank exercise engages all of the major muscle groups in the core:
- Rectus abdominis – The long, flat muscle that runs down the length of the abdomen.
- Obliques – Muscles on the side of the abdomen that help with rotation and lateral movement.
- Transverse abdominis – Deepest abdominal muscle that wraps around the spine for stability.
- Erector spinae – Muscles that run the length of the back on either side of the spine.
Planks also engage muscles in the shoulders, arms, glutes, and legs for stabilization. This total-body muscle activation significantly increases calorie burn.
Calories Burned During Planks
The number of calories burned during a plank depends on:
- Your weight – Heavier individuals burn more calories.
- Plank variation – More difficult variations like high plank burn more calories.
- Plank duration – Longer plank holds result in increased calorie burn.
According to research, a 125 lb person can expect to burn around 13 calories per minute doing a forearm plank. So holding a 60 second plank would burn around 13 calories. The calorie burn is higher with a more challenging variation like a high plank.
Plank Variation | Calories Burned Per Minute (for 125lb person) |
---|---|
Forearm Plank | 13 |
High Plank | 15 |
Side Plank | 18 |
As you can see, side planks burn the most calories per minute. But any plank variation will help strengthen your core muscles when held for time.
Afterburn Effect
Planks create an “afterburn” effect on the body, causing you to burn extra calories even after you finish the exercise. How? Performing planks requires muscle activation across your entire core, arms, and legs. This builds lean muscle mass.
More muscle mass = higher resting metabolism = more calories burned around the clock. Studies show the afterburn effect from resistance training like planks can boost calorie burn for up to 48 hours post-workout.
Fat Burning Benefits
Here’s a summary of the main ways planks can help burn fat:
- Increased calorie burn during the exercise due to full-body engagement.
- Afterburn effect continues to burn calories after your workout is over.
- Builds lean muscle mass over time, increasing your resting metabolism.
- Works your entire core, toning and tightening abdominal muscles.
To see maximal fat burning benefits, make sure you:
- Engage your core during the entire plank.
- Use good form – do not sag or hike the hips.
- Start with shorter planks and gradually increase your hold time.
- Rest 1-2 minutes between plank sets.
Aim to work up to holding a 60 second plank, then advance to more challenging variations like high plank and side plank.
Combine With Other Exercises
While planks burn calories and can help strengthen the abdominal muscles, keep in mind they are just one part of an effective core workout routine.
To maximize fat burning, combine planks with cardio and other strength training exercises such as:
- Crunches
- Sit-ups
- Russian twists
- Leg raises
- Burpees
- Mountain climbers
Shoot for 20-30 minutes of cardio like running, cycling, or swimming 3-4 days per week along with 2-3 strength workouts. Aim for a calorie deficit of 500 or more per day to see significant fat loss over time.
Sample Plank Routine
Here is a sample plank routine to incorporate 2-3 times per week along with your other training:
Exercise | Sets | Hold Time | Rest |
---|---|---|---|
Forearm Plank | 3 | 30 seconds | 1 minute |
High Plank | 3 | 20 seconds | 1 minute |
Right Side Plank | 2 | 20 seconds | 1 minute |
Left Side Plank | 2 | 20 seconds | 1 minute |
Gradually increase your plank hold times over the course of a few weeks. You can further progress by adding in plank variations like plank jacks, plank hip dips, and rotating planks.
Nutrition for Fat Loss
To maximize fat burning, pay close attention to your nutrition alongside exercise. Some effective strategies include:
- Maintain a calorie deficit – Burn more calories than you consume daily.
- Emphasize lean proteins, vegetables, fruits, and whole grains.
- Limit added sugar, refined carbs, and unhealthy fats.
- Stay hydrated by drinking water throughout the day.
A diet rich in protein and fiber keeps you feeling fuller for longer, helping control hunger levels and decreasing calorie intake. Take in 1-1.5g of protein per kg of body weight daily from sources like chicken, fish, eggs, and Greek yogurt.
Conclusion
Planks are an effective exercise to engage the core muscles and burn calories both during and after your workout. By activating multiple muscle groups at once, planks ramp up calorie burn while you hold each position. Over time, regularly practicing planks can help build lean muscle mass to boost your metabolism.
To maximize fat burning benefits, hold proper plank form for 30-60 seconds, gradually working your way up to more difficult variations. Combine planks with other core moves, cardio exercise, and a calorie-controlled diet rich in protein, fiber, and healthy fats. With consistency, planks combined with an overall healthy lifestyle can definitely help you burn unwanted belly fat.