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Are Planks Good for Weight Loss?

When it comes to weight loss exercises, you’ve probably heard of planks. But are planks good for weight loss? In this article, we will delve into the benefits of incorporating planks into your fitness routine and explore how they can aid in your weight loss journey.

Are Planks Good for Weight Loss
Image Credit: Reddit

Are Planks Good for Weight Loss?

The Power of Planks

Planks may sound simple, but they offer a challenging isometric workout that engages your core, arms, legs, and back. Let’s uncover why planks are a valuable addition to your weight loss fitness regimen.

Calorie Burn During Planks

Although planks are primarily an isometric exercise, they can still contribute to calorie burn. We’ll explore how planks compare to other calorie-burning activities and how they fit into your overall weight-loss plan.

Calorie Burn During Planks
Image Credit: Yuri Elkaim

Core Strength and Muscle Engagement

Planks are known for their core strength benefits. Discover how a strong core can improve your posture, balance, and overall physical performance, aiding in your weight loss efforts.

Full-Body Toning

Surprisingly, planks engage multiple muscle groups throughout your body. We’ll delve into how this full-body engagement helps you burn calories more efficiently and tone your physique.

Full-Body Toning
Image Credit: Women’s Health

Low-Impact and Injury Prevention

If you’re concerned about joint health and injuries, planks offer a low-impact alternative. Learn how planks can help prevent injuries and accommodate various fitness levels.

How to Incorporate Planks for Weight Loss

Get practical tips on how to include planks effectively in your workout routine. We’ll provide sample plank workouts and variations suitable for both beginners and advanced fitness enthusiasts.

7 Common Myths About Planks

Let’s debunk common misconceptions surrounding planks, including whether they specifically target belly fat and whether they can replace other forms of exercise.

7 Common Myths About Planks
Image Credit: Athletico Physical Therapy

Myth 1: Planks Target Belly Fat Specifically

One prevalent misconception is that planks can spot-reduce belly fat. While planks are excellent for strengthening the core muscles, they don’t burn fat in a localized manner.

Weight loss occurs holistically, reducing overall body fat through a combination of diet and exercise. Planks contribute to overall calorie burn but won’t magically target belly fat alone.

Myth 2: Longer Planks Are Always Better

Some believe that holding a plank for an extended period is the key to maximizing benefits. While longer planks can be challenging and improve endurance, quality matters more than quantity.

Proper form and engaging the core muscles effectively during a shorter plank are more beneficial than holding a plank for an extended, potentially unsafe duration.

Myth 3: Planks Replace Cardiovascular Exercise

Planks are primarily strength and stability exercises. While they do engage multiple muscle groups and burn calories, they don’t provide the same cardiovascular benefits as activities like running, cycling, or swimming.

To achieve comprehensive fitness and weight loss, it’s crucial to incorporate both strength training (like planks) and cardiovascular exercises into your routine.

Myth 4: You Must Do Planks Every Day

There’s a misconception that planks must be part of your daily routine for them to be effective. While planks are beneficial, overtraining any muscle group, including the core, can lead to fatigue and an increased risk of injury.

Instead, it’s recommended to include planks in your workout routine 2-3 times a week, allowing your muscles time to recover between sessions.

Myth 5: Planks Are Only for the Core

Although planks are renowned for core engagement, they also involve various muscle groups, including the arms, shoulders, back, and legs.

Holding a proper plank requires maintaining a straight line from head to heels, engaging these muscles for stability. This full-body engagement makes planks an excellent exercise for overall strength and toning.

Myth 6: Planks Are Too Challenging for Beginners

Some beginners may avoid planks, assuming they’re too difficult. While planks can be challenging, there are modifications and variations that cater to all fitness levels.

Beginners can start with easier variations, like forearm planks, and gradually progress to more advanced forms as their strength improves.

Myth 7: Planks Are Only for Younger Individuals

Planks are suitable for individuals of all ages, provided they have the physical capability to perform them safely. In fact, planks can be particularly beneficial for older adults as they help improve core strength and stability, which can aid in everyday activities and prevent falls.

Planks Are Only for Younger Individuals
Image Credit: POPSUGAR


To answer the question, “Are planks good for weight loss?” – planks may not be the sole solution, but they are a valuable component of a holistic weight loss strategy. Combine planks with a balanced diet, cardiovascular exercises, and an active lifestyle to achieve your weight loss goals and enjoy better overall health.

Resources & References

For further information and references on the benefits of planks for weight loss, consider the following sources:

  1. Harvard Health Publishing – The real-world benefits of strengthening your core
  2. American Council on Exercise – 5 plank exercises for a stronger core
  3. Healthline – Plank exercise: Benefits and how to do it

Recommended Articles

Watch this YouTube video to follow the 30-day plank challenge and get the body of your dreams.

FAQs – Are Planks Good for Weight Loss

Do planks burn fat?

Yes, planks burn fat, but not spot fat.

How many calories do planks burn?

Planks burn about 2-5 calories per minute.

How long should I plank for weight loss?

Start with 30 seconds and gradually increase the duration as you get stronger.

Can I plank every day?

Yes, you can plank every day, but make sure to give your muscles a day of rest to recover.

Are there different types of planks?

Yes, there are many different types of planks, such as the basic plank, side plank, and forearm plank.

What are the benefits of planks?

Planks strengthen the core, improve balance, and reduce back pain.

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