Do Planks Burn Belly Fat?

Last updated on November 13, 2022

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Want to lose belly fat? One of the exercises you should consider doing is planks. 

Besides burning calories, planks are very crucial when it comes to strengthening the abdominal muscles.  It works muscles like the rectus abdominis that make up the front of your core.

As a core exercise, it has several benefits. When done effectively, the plank will firm your ab muscles and give you a chiseled look (the famous six-pack). 

Planks also help you stabilize your spine, enabling you to perform other exercises effectively without arching your spine. 

When you do planks consistently in the proper form, the muscles deep in your core, transverse abdominis also become strengthened. It also works your lower back, glutes, hips, pelvis, and diaphragm. 

These benefits will help burn belly fat and help improve your posture and flexibility and tighten your tummy.

How to do a plank workout to burn belly fat 

How to do a plank to burn belly fat

On their own, planks might not be enough to burn belly fat. But do not forget that they are excellent for firming your tummy and building chiseled abs.

Belly fat is very stubborn, and to lose it, you must incorporate different types of exercises and healthy feeding habits.

Along with planks, you can do compound exercises, high-intensity interval training, and strength training.

Planks are not very hard to do, but if you are a beginner, you might find it a little bit challenging to hold the plank for a long time.

However, with practice, you will be able to do them correctly and hold a plank for a longer time. 

Here is how to do a plank properly;

  • Lie facing down on a mat.

  • Rest on your forearms, raise your torso and keep your elbows under your shoulders. 

  • Squeezing your glutes and thighs together, bring your bellow button up and into your core.

  • Keep your back flat and straight, and raise your knees.

  • With your body held in a straight line and your neck relaxed, you should face the floor.

  • Hold that position for 30 seconds. You can increase the time as you get better at it. Rest after each repetition. The more repetitions, the better the results. 

Ensure to maintain a good form when doing planks to get the best results and avoid lower back injuries. Here is a short tutorial showing how to do a plank correctly. 


Planks are very efficient for strengthening your core and toning your belly area. They do not require much to accomplish; you do not need weights. Your body weight is enough. 

The number of calories burned through planks depends on a person's weight and how long they do the planks.

A person weighing 150lbs can burn about 3.68 calories per minute, while a person weighing 170lbs will burn about five calories for the same duration.  

Notice that you cannot do planks for, say, 30 minutes or 1 hour. They are usually done alongside other exercises. At least three sets of a 1-minute plank in every workout will help tone your belly muscles. 

About the author

Nikita Clark

As a personal trainer that specializes in weight loss and body transformation, I know how it feels to be overweight. Just 10 years ago, I could barely walk for two minutes without needing a rest. But I turned my life around and I want to help you do the same.  

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