Keep the lifted limbs as parallel with the floor as possible.ĥ-Return to the plank position and switch. At the same time, lift your right leg and aim it directly behind you. NOTE : Your hips need to remain stable and unmoving to achieve this workout’s best benefits.ģ-Spread your feet spread hip-distance apart.Ĥ-Slowly, lift your left hand off the ground, aiming ahead. Planks for Belly Fat Plank with Shoulder Taps (Beginner)ġ-Plank position: Together, body weight on your forearms.Ģ-Raise your arms up into the push-up position with your hands flat on the ground beneath your shoulders.Ĥ-Hold the position, but intermittently use your left hand to tap your right shoulder.ĥ-Return to a normal plank position, and switch–using your right hand to tap your left shoulder.

Your next exercises can be other versions of the plank the two outlined below. Your abs will suddenly lose a stable position and be forced to work harder to move into the next exercise. Then, move into an ab exercise that requires motion from the plank position. Or, most strangely, you’ve struck the right balance, and you’re doing the right core exercises, but in the wrong way.ĭoing planks is great for the core, but you could be holding the plank for too long–you need to add some movement. Focusing too much on strength-training or focusing too much on cardio can be why your belly fat isn’t going anywhere. Replace the sugar with monounsaturated and polyunsaturated fats like olives, olive oil, vegetable oil, nuts, avocados, and fish (herring, salmon, mackerel, and tuna for instance).Īnd, almost perfectly, even if you’re an active person, you could be focusing on the wrong workouts. The sugar loves to stay in your body, particularly in the stomach region.Ĭombat this by drinking more water to replace sports drinks. They all tend to have high levels of sugar. You might be eating some health or protein bars or drinking sports drinks before, during, or after your run for an extra boost. You might add some to your coffee for some extra bit of pep before your run. You’ve probably done a good job at managing how much bread you’re consuming already. Of course, the most likely dietary culprit is carbs. Basically, any leafy green is a solid option. For sources of soluble fiber, check out beans, cruciferous vegetables like kale, arugula, brussels sprouts, and cauliflower. You can almost double that by adding physical activities to your diet. Studies have shown that eating 10 grams of soluble fiber a day can decrease your belly fat by 3.7% over a five year period. You may also think about increasing your intake of soluble fiber. According to Marina Chaparro, MPH, RDN, of the Academy of Nutrition and Dietetics, you would be eating 1 gram of protein a day for every 2.2 pounds you weigh. Once you know what lean proteins to focus on, you’re going to have to eat the right amount, which will keep you from going hungry and feed your muscles without growing your belly. Unfortunately, right now, I’m also going to ask you to do some math. For you vegans and vegetarians out there, legumes and beans are an excellent source of lean protein. Instead, you should focus on lean protein, which can be found in chicken, turkey, and fish. Both are delightful, but there’s a better way. When you think of protein, you think of cheese and meat. In some cases, it’s the protein–you’re eating enough but not the right kind. While every person’s situation is different, there are many reasons why you have belly fat and why it hasn’t gone away despite your best efforts.Įven if you’re an active person who is watchful of what you eat, your diet can still be hurting you. The fact that’s it’s difficult to get rid of is frustrating, especially when you aren’t sure how you got it or why your strategies for losing it haven’t worked already. Visceral fat has been linked to serious health conditions, including type-2 diabetes, heart disease, stroke, and a number of other dangerous illnesses. Visceral fat surrounds the organs in your abdomen, creating the rounded shape of the stomach and increasing your waist size. One of those two.Īnyway, belly fat is also known as “visceral fat.” It’s not only an eyesore and source of shame for many, but it’s also a danger to your health. I think I’m paraphrasing from Sun Tzu or Machiavelli. That’s why this article is focused on answering the question, “Does running burn belly fat?” What’s Belly Fat?īefore you confront the enemy, you have to know it. Belly fat in particular, however, is notoriously difficult to lose. While fitness is a broad term, meaning different things for different people, we can say generally that it’s mostly about maintaining a desired weight. Achievement and adrenaline are obvious motivators. Fitness, achievement, and adrenaline, for instance.

Do planks burn belly fat