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Ever wondered about the calorie burn in 1 minute of plank? This article from Mytour Blog reveals the calories burned in plank for belly fat reduction and overall health boost.
What is Plank? Benefits of Plank for Health
Plank is an exercise that enhances muscle strength, burns belly fat, and improves overall health. In plank, you support your body on your hands, keeping your back and buttocks straight.
Health benefits of plank exercises are extensive, including:
- Enhances abdominal muscle strength: Plank is an ideal workout for the abdominal muscles, targeting core muscle groups like transverse abdominis, rectus abdominis, obliques, and glutes. Consistent training leads to well-defined, dream-worthy abs.
- Tones muscles throughout the body: Plank engages not only the abdominal muscles but also activates other muscle groups like shoulders, chest, back, legs, and glutes. This results in a firm and healthier overall muscle system.
- Efficiently reduces belly fat: Plank burns more calories than traditional abdominal exercises like crunches or standing sit-ups.
- Reduces back pain and the risk of spinal injuries: Regular plank exercises minimize back pain and strengthen muscles, providing support for overall back endurance, especially in the lower back.
- Corrects posture issues: Plank significantly improves the ability to stand with a straight and stable posture, influencing the overall condition of the neck, shoulders, chest, and back by strengthening core muscles.
- Enhances overall balance: Plank variations like side planks and extended planks improve performance in various physical activities by increasing abdominal muscle strength essential for balance.
- Improves overall body flexibility: Plank lengthens and stretches various muscle groups, promoting a flexible and resilient body, reducing the risk of injuries during workouts or daily activities.
Plank helps improve muscle strength, burn belly fat, and enhance health (Source: Internet)How many calories does 1 minute of plank burn?
The calories burned during 1 minute of plank depend on factors like body weight, muscle resistance, and workout intensity. According to studies, experts suggest that 1 minute of plank can burn approximately 4-5 calories.
1 minute of plank burns calories depending on various body factors (Source: Internet)Effective ways to perform plank for belly fat reduction
After learning how many calories 1 minute of plank burns, here are some plank variations to help you achieve better results:
Basic Plank
To perform the basic plank, lie face down on the floor, then lift your body using your arms, leaning on your elbows or hands. Place your toes touching the floor and keep your body straight from head to toe. Maintain this position for a set time, ranging from 30 seconds to 1 minute.
Basic Plank helps reduce belly fat and improve abdominal muscle endurance (Source: Internet)Side Plank
Side Plank is a variation of the basic plank. You start by lying down as in the basic plank position, then rotate your body to place the weight on one hand and twist your hips. This movement requires the muscles on the right or left side of your body to work more actively to maintain balance. Hold this position for a short period before switching to the other side.
Side Plank is a variation of the basic plank (Source: Internet)Jumping Jack Plank
Jumping Jack Plank is an exercise that demands flexibility and strength. Begin with the basic plank position, then quickly jump your feet forward and place them near your hands. Next, jump your feet backward to return to the initial plank position.
Jumping Jack Plank is an exercise that demands flexibility and strength (Source: Internet)Plank with Spiderman Move
Plank with Spiderman Move is a more complex variation. Start from the basic plank position, then lift one leg and pull the knee close to the chest, mimicking the Spiderman movement. This exercise requires flexibility in the abdominal and hip muscles.
Plank with Spiderman Move demands flexibility in the abdominal and hip muscles (Source: Internet)Inverted Plank requires balance and strength (Source: Internet)
Inverted Plank demands balance and strength. Start from the basic plank position, then place your arms or forearms under the buttocks and lift the hips high. The muscles in the upper back and buttocks will be more actively engaged in this position.
Inverted Plank demands balance and strength (Source: Internet)TRX Suspension Plank
TRX Suspension Plank is an advanced plank variation that requires a TRX apparatus for training (Source: Internet)
TRX Suspension Plank is an advanced plank variation. Start from the basic plank position, then hook both feet into the TRX straps. Keep your body straight like a plank, avoiding any arching of the back or dropping of the hips. Maintain this position for 30 seconds to 1 minute depending on your ability.High Plank
To perform the high plank, follow these steps:
- Step 1: Lie face down on a yoga mat, place your hands under your shoulders, push yourself up so that only your two feet and hands touch the floor.
- Step 2: Keep your back straight, engage your abdominal and hip muscles, avoid letting your hips sink or rise too high.
- Step 3: Look down at the floor, maintain this position for 30 seconds or longer if possible.
- Step 4: Lower yourself to the floor and rest for 10 seconds, then repeat the exercise 3-5 times.
High Plank is an effective exercise to reduce belly fat and strengthen related muscles (Source: Internet)Jumping Jack Plank
Jumping Jack Plank is an advanced variation of the high plank that increases the difficulty of the exercise and engages various muscle groups. To perform this movement, follow these steps:
- Step 1: Start from the high plank position, keep your back straight, and engage your abdominal muscles.
- Step 2: Jump your feet out wider than shoulder-width, then jump back to the starting position.
- Step 3: Repeat this movement as quickly as possible for 30 seconds or longer if you can.
Jumping Jack Plank is a variation of the high plank (Source: Internet)Knee Plank
Knee Plank is suitable for beginners or those with limited strength. Start from the basic plank position, then place your knees on the floor and keep them there while maintaining the plank position. This movement helps reduce pressure on the abdominal muscles and improves balance.
Knee Plank is suitable for beginners or those with strength limitations (Source: Internet)Common Mistakes During Plank Exercises
If you know how many calories you burn in 1 minute, you should also be aware that the plank exercise can lead to common mistakes. These errors can affect the effectiveness of your workout and even cause injuries. Here are some common mistakes during plank exercises:
- Failing to maintain a straight line: One of the most common mistakes is not keeping a straight line from head to toes. Lifting too high can strain your lower back or overextend your muscles.
- Head too high or too low: If your head is too high or too low compared to your body, it can create significant pressure on your neck and back.
- Incorrect breathing: Improper breathing can lead to a loss of focus and strength. Breathe steadily and deeply through your nose, avoiding mouth breathing.
- Lack of focus: Planks require absolute concentration to maintain the posture. If your mind wanders or becomes careless, your position may shift, and the desired effect may not be achieved.
- Not engaging the core: A common mistake is focusing only on arms and legs, neglecting to activate the core. Planks need to engage the abdominal muscles for optimal effectiveness.
- Inconsistent training: For effective belly fat reduction, consistent plank workouts are necessary instead of sporadic attempts.
Common Mistakes During Plank Exercises (Source: Internet)Frequently Asked Questions:
Plank is beneficial for core and overall health but not a high-calorie burning exercise for weight loss. If you're aware of how many calories 1 minute of plank burns, consider combining plank with cardio like running, swimming, or jumping rope, or cycling
The ideal times for plank exercises are in the morning or evening. In the morning, your body is full of energy, and fat-burning potential is high. In the evening, muscle strength is at its peak, enhancing the effectiveness of your plank workout.
For beginners, plank for 10-30 seconds per session, repeating 3-5 times daily. As you get used to it, increase the time to 1-2 minutes per session, repeating more than 3 times a day.
After reading this article, Mytour hopes you now understand how many calories 1 minute of plank burns and how to practice plank effectively. Start implementing these changes into your routine and witness the transformation in your immunity and physique right now!
