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Plank exercises to burn visceral fat

While popular ab exercises are beneficial for strengthening and toning your front abs, they aren’t really helpful when it comes to burning visceral fat.

To really reduce visceral or deep abdominal fat, you need to practice fat-burning exercises that not only strengthen and tone your front abs, but also target your deep abs and core muscles. You should perform exercises that fully stimulate and engage your core muscle layers and trunk. One of those powerful and functional exercises to add to your routine is the plank.

Although the standard version of this exercise is a great way to reduce fat, you can amp up your workout by trying out some of the amazing plank exercises and variations. Below, we’ve rounded up some of the best plank exercises that work wonders for reducing visceral fat.

Plank exercises to eliminate visceral fat

The next five plank exercises engage more muscle groups than the standard plan. They raise your heart rate, burn more calories, and provide incredible cardiovascular benefits. Let us begin:

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1) Plank for push-ups

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Plank to push-up is one of the best plank exercises that engage all the major muscles of the upper body, including the chest, biceps, and shoulders. This exercise trains and strengthens the rectus abdominis and transverse abdominis, and helps burn fat.

To do the exercise:

  • Begin in a standard forearm plank position, with your core muscles engaged, legs straight behind you, back stable, and glutes engaged.
  • Push off with one hand and finish with the other to return to a pushup.
  • Return to the starting plank position and begin the next repetition with the opposite hand.
  • Continue the exercise for a few repetitions and alternate between push-ups and planks.
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2) reverse plank

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The inverted plank is also one of the best plank exercises that not only strengthens your deep core muscles, but also helps with fat loss and promotes good posture.

To do the exercise:

  • Sit upright on an exercise mat and extend your legs out in front of you.
  • Place your hands behind your hips with your fingers pointing toward your back.
  • From there, press firmly into your palms and slowly lift your upper body and hips off the ground. Go as far as you can or until your body forms a straight line.
  • Make sure your legs and arms are straight and your abs are tight throughout the movement.
  • Keep your head and neck relaxed.
  • Hold the position and release.

3) side plank

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The side plank is one of the most productive plank exercises that helps reduce side fat or love handles. Regular practice of this exercise can improve core strength, burn fat, and also improve overall body posture.

To do the exercise:

  • Lie on your left side with both feet stacked on top of each other.
  • Raise your right arm toward the ceiling and simultaneously begin to lift your body as high as you can.
  • Engage your abs and keep your upper body straight. Hold the position for as long as you can, before lowering back to the starting position.
  • Switch sides and repeat the exercise.

4) Plank Shoulder Tap

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Plank shoulder taps are among some of the most beneficial plank exercises that not only train your core muscles, but also strengthen your arms, glutes, and shoulders. Also, it helps relieve back pain and also burns a good amount of calories.

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To do the exercise:

  • Get into a plank position with your hips high and your wrists directly below your shoulders.
  • Keeping your abs tight and your back stable, reach into your right hand and touch the opposite shoulder. Bring your right hand back to the starting position.
  • Move your left hand and touch your opposite shoulder.
  • As you perform the movements, make sure to keep your glutes engaged and your abs engaged.
  • Repeat.

5) Plank Toe Reach

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Plank touch reach is a great plank variation that helps improve posture, improves balance, increases metabolism, and most importantly helps burn visceral fat.

To do the exercise:

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  • Assume a standard plank position with your legs extended back shoulder-width apart and your palms on the floor.
  • Bring your right hand to the opposite toe and reach back as you fully extend your arm.
  • Repeat the movement with your left hand.
  • Complete a few reps.


Visceral fat can be dangerous to health. It can lead to high blood pressure, high cholesterol, type 2 diabetes, and obesity. It can even increase your chances of heart disease and stroke.

Practicing the aforementioned plank exercises regularly can reduce visceral fat while improving core strength and increasing overall athletic performance. While these exercises are safe and effective, they may not be suitable for people with severe back pain or health problems. In those cases, it is best to consult a doctor before beginning any exercise program.

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