Trying to shed that stubborn belly fat with hundreds of crunches, but to no avail? The problem could be deeper than what meets the eye. There’s no denying that crunches tone your abdominal muscles and make them stronger, but they may not address the deep abdominal fat called the Transverse abdominis. Besides, if not done right, they can lead to lower back strain and neck pain, adding to the health challenges.
Here is one easy exercise that can effectively burn belly fat by scientifically targeting the deep-seated fat.
Planks could be your secret to a slimmer waistline
When it comes to losing belly fat, adding planks to your fitness routine could probably be a better idea as according to Journal of Exercise Rehabilitation, they activate the Transverse Abdominis, which could help burn the deep-seated layer of fat, which otherwise remains intact when you are doing just crunches.
It is to be noted that there isn’t a thing called spot reduction and no exercise would specifically target belly fat. Planks strengthen the body from head to toe. But in particular, they also strengthen your core muscles, including your abdominals and lower back.
Planks vs crunches: Which is better for fitness?
There was a time when sit-ups and crunches were known to be the best way to tighten abs and slim down waistline, however, a Harvard Medical School article, specifically warns against crunches, calling them ‘hard on your back’. The Harvard experts say plank exercises are the new gold standard for working your core.
The reason why crunches are losing out to planks, a more balanced workout, is the potential risk they pose to spine and lower back. Over the period of time, studies have warned about the dangers of overdoing them. A crunch generates at least 3,350 newtons of compressive force on the spine. The US National Institute for Occupational Safety and Health says anything above 3,300 newtons is unsafe.
Biomechanics expert at the University of Waterloo, Dr. Stuart McGill says the repetitive bending of a crunch mimics the exact mechanism that causes disc herniation, which means your quest for a flat belly could land you with back pain. Research published in the Journal of Strength and Conditioning Research found that integrated exercises like planks are more effective for activating core muscles than isolation exercises like crunches.
Best exercise to lose belly fat
So, which is that one daily exercise or more specifically, a variation you could do for belly fat? Check out the Harvard-approved workout you must follow for losing abdominal fat.
Step 1: Get into a forearm plank position.
Step 2: Don’t just hold it. Squeeze your glutes hard.
Step 3: Imagine pulling your elbows down toward your toes and your toes up toward your elbows (without actually moving them).
Result: This creates a massive amount of tension in the deep core (TVA). You should be shaking within 10-15 seconds. If you can hold a plank for 2 minutes easily, you aren’t creating enough tension.
A set of exercises may not help you meet your visceral fat goals. Instead, a holistic lifestyle with a balanced diet, regular movements, proper sleep routine, and stress-relieving rituals is more effective in long-term fat loss.
Disclaimer: Always consult a doctor before starting any diet or fitness routine. Always seek the advice of your doctor with any questions about a medical condition.