Plank exercise has gained popularity in recent years as it can effectively work muscles and sculpt the body. But can plank exercise help slim down the legs?
Can Plank Exercise Slim Down the Legs?
Yes, plank exercise can contribute to slimming down the legs.
Plank exercise can help shape the waist, abdomen, buttocks, and legs. By incorporating kicking and leg lifting movements while doing plank exercise, the legs can be effectively exercised, which can help burn excess fat in the legs and achieve the goal of slimming down the legs.
Methods to Slim Down the Legs with Plank Exercise
Kicking Backwards
Assume a plank position with elbows directly beneath the shoulders, engage the abdominal muscles, and keep them parallel to the pelvis, avoiding sagging or protrusion. Lift the left foot and bend the knee upwards, with the sole of the foot facing the ceiling. Avoid twisting the pelvis and keep it parallel. Focus on the buttocks and calf muscles while lifting the left foot. Repeat this movement 8-10 times, then switch legs and continue, performing 2 sets per leg.
Leg Lifts
Place the fitness ball under the lower abdomen, support the body with both hands on the ground while walking forward, and slowly move the ball from the lower abdomen to the position of the shins. Keep the elbows pointing inward and tighten the abdominal muscles, while maintaining a vertical and stable spine. Repeat this movement 10 times, then switch legs and continue, performing 3 sets per leg.
How Long Does It Take for Plank Exercise to Slim Down the Legs?
During the process of slimming down the legs with plank exercise, it is important to maintain the correct posture. For women, the duration of plank exercise for leg slimming should not be less than 50 seconds, while for men, it should not be less than 1 minute. Too short of a duration may not yield noticeable results. The best effect for leg slimming is achieved by maintaining the exercise for 2 minutes each time.
Precautions for Plank Exercise to Slim Down the Legs
When performing plank exercise for leg slimming, avoid hunching the back. Additionally, incorporate aerobic exercises such as jumping rope, squats, and cycling, while following a balanced diet. Avoid consuming high-calorie and high-fat foods, and avoid overeating, as this can enhance the effects of leg slimming.
