How Do Reverse Plank Reduce Belly Fat?

How Do Reverse Plank Reduce Belly Fat?

Reverse plank is known to make your core strong, it also helps in toning your muscles. Reverse plank also helps you in weight loss which focuses on reducing your belly fat as well.

What is Belly Fat and Its Types?

The fat near your abdominal area is called belly fat.

There are two types of fat.

1. Visceral Fat –

• Visceral fat can not be visible as it’s generally found near the liver and kidneys.
• Visceral fat is also the main reason for your beer belly.
• Visceral fat is extremely harmful as it is known to attract diseases like diabetes and cancers.

2. Subcutaneous Fat –

• Subcutaneous fat is generally found near the waist area.
• Subcutaneous fat is found all over the body.
• It is also largely found near the abdominal area.

Reasons For Belly Fat Accumulation

There is no one particular reason for the accumulation of belly fat, it can be biological, it can be hormonal or it can be due to an unhealthy lifestyle.

• Consumption of alcohol can cause accumulation of belly fat and is one of the most common reasons.
• Unhealthy lifestyle and no exercise at all is also one of the reasons why accumulation of belly fat happens.
• Consumption of junk food, unhealthy drinks is also the reason for that belly pooch.

Health Risks Associated with Excess Belly Fat

Excess belly fat is more dangerous than we think, it causes some serious diseases.

Following are some serious health risks that are associated with belly fat.

• Excess belly fat can cause ‘Type 2 Diabetes’
• It causes heart diseases.
• It causes depression and anxiety.
• It also affects your sleep quality.

How Do Reverse Planks Reduce Belly Fat?

Reverse plank exercise is known to strengthen core muscles, tone your abdominal area, which will eventually help in reducing belly fat. It also targets your overall fitness.

• Practicing reverse plank regularly will help you improve your metabolism.
• It also helps in toning your muscles which also includes your abdominal area.
• It helps you in burning your calories which will help in your overall fat reduction.
• It strengthens your core which will indirectly help in reduction of belly fat.

How to Perform Reverse Plank Correctly?

Performing reverse plank correctly involves correct technique and proper guidance for the desired result. Below is a detailed guide of the correct reverse plank.

• Sit on the floor with your legs straight, after sitting properly keep your hands behind your hips and make sure your fingers are pointing straight.
• Lift your hip upwards and form a straight line.
• Once your body is lifted up from the ground, maintain the balance and make sure that your shoulders, hips and knees are forming a straight line.
• Now that the position is correct, focus on your breathing and hold the position for a few seconds. If you are a beginner, then try to hold it for at least 15 to 20 seconds. People who are familiar with this form can hold for 30 seconds and above.
• Remember to rest or pause if you feel any discomfort to avoid any injuries.

Related Blog: Reverse Plank Variations Exercises for Weight Loss

Combining Reverse Planks with Other Strategies

Combining reverse plank with other strategies is the most effective way to get the benefits.

Following are a few strategies which can be incorporated along with reverse plank.

• Consistency plays a key role, setting some realistic goals and tracking it consistently will give you desired results.
• Healthy and nutritional diet along with exercise will give you fast results.
• A good stretching exercise routine will help with help you with flexibility

Tips for Maximizing Results

Maximizing results with the help of some tips and techniques is the best way to get benefits from this form.

• By being consistent one can maximize the results, you can exercise 3 to 4 times a week.
• Doing the form correctly also plays a very important role and is the most effective tip if you want to maximize the result.
• Balanced and healthy diet which is filled with nutrition will help you get the desired result.
• A good warm up and a good stretch are one the key factors when it comes to maximizing the results.

FAQs about Reverse Plank For Belly Fat

Let’s dive into a few questions and to answer them for more understanding about reverse plank and belly fat reduction.

Q1. How often should I do reverse planks to target belly fat?

To get the maximum and fast result consistency is the key point. You can do reverse planks 3-4 times a week.

Q2. Can beginners do the reverse plank exercise?

Yes! With proper guidance and technique beginners can do reverse planks.

Q3. What are the common mistakes people make when doing the reverse plank for belly fat?

There are a lot of mistakes people make while doing reverse planks and there are high chances of injuries in such cases so it is important to avoid certain mistakes. Incorrect form, sagging of hips, ignoring the discomfort, holding the plank for too long are a few common mistakes.

Q4. Can the reverse plank cause back pain if done incorrectly?

Yes! Reverse plank can back pain and even injury if done incorrectly. Hence one should avoid certain things while doing reverse plank.

Q5. Are there any age restrictions for performing reverse planks for belly fat reduction?

Reduction. There generally is no age restriction to perform this form. But People above 60 should avoid doing it alone and should do it with the help of a yoga instructor as there are high chances of injury.

Conclusion

Reverse plank is one of the most effective exercises. It strengthens your core and helps in toning your overall muscles. Hence, one should perform this exercise on a regular basis and gain benefits from this exercise.

Start Your Yoga Journey: Say Goodbye to Belly Fat!

Start your yoga journey today and get rid of that stubborn belly fat. It’s time to take action and improve, tone your body and be your fittest self with us. Let’s get rid of that belly pooch the right way!