Exercises For a Flat Belly (5 Minute Plank Routine)

By rjoachim | April 22, 2023

A person’s body composition refers to their relative proportions of:

  • fat
  • muscle
  • bone
  • tissues and organs
  • fluids

Health and fitness experts generally consider two components: “fat mass” and “fat-free mass.” Fat mass refers to the total mass of body fat, while fat-free mass refers to the total mass of all the other components.

Anyone aiming to lose belly fat should aim to lose overall body fat. As this happens, belly fat also reduces.

The time it takes to lose body fat varies from person to person. These factors may play a roleTrusted Source:

  • age
  • sex
  • height
  • weight
  • physical activity
  • eating habits
  • any underlying health conditions

Generally, a person needs to burn 3,500 calories to lose 1 pound (lb) of fat. This means that a person who cuts out 500 calories a day from their diet may lose around 1 lb per week or 4 lb per month.

A 2017 studyTrusted Source found that many people who lose weight quickly may be losing more lean body mass and water weight than body fat.

Below, we explore some exercises that may help a person burn fat, tone their core, and build muscle in order to have a flat stomach.

The standard plank engages the following muscles:

  • the core, a group of major muscles that connect the spine and pelvis
  • the upper abdominal muscles
  • the lower abdominal muscles

Planking burns more calories than other abdominal exercises, since it engages the arms, legs, and back.

Here are the steps:

  • Step 1: Lie flat on the stomach, with the forearms parallel to the floor.
  • Step 2: Using the forearms and toes for support, push the body up from the floor.
  • Step 3: Ensure that the head, neck, back, and legs remain in a straight line.
  • Step 4: Hold the position for as long as is comfortable before returning to the starting position.
  • The side plank engages the following muscles:
  • the obliques, the side core muscles
  • the arms
  • the glutes
  • Here are the steps:
  • Step 1: Lie on the left side, with the torso raised so that the left forearm is directly under the left shoulder, and the left palm is flat on the floor.
  • Step 2: Stack the right foot on top of the left foot, so that the right leg lies directly on top of the left leg.
  • Step 3: Lift the left hip away from the floor, ensuring a straight line through the torso, hips, and legs.
  • Step 4: Tighten the core and glutes to maintain balance.
  • Step 5: Hold the position before slowly bringing the left hip back to the floor.
  • Step 6: Repeat the exercise on the opposite side.
  • A modification of this exercise involves rotation. When getting into position, a person raises their top arm, then slowly rotates their torso while moving the top arm underneath the body in a scooping fashion.
  • A person should aim to do 8–10 repetitions on one side before switching to the other.
    • https://www.medicalnewstoday.com/articles/flat-stomach-workout#side-planks
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