The Plank Exercise That Can Target Belly Fat Faster Than Crunches

Your old workout routines may have featured endless crunches and oblique crunches in an effort to sculpt your core. But you've likely since discovered that planks are a smarter, more effective way to build core strength. Unlike crunches, which primarily engage the rectus abdominis (that "six-pack" muscle), planks activate a wider range of core muscles, improving overall stability and endurance.

Still, no matter how strong your core is, those muscles may stay hidden if they're covered by a layer of fat. You can strengthen specific muscle groups, but you can't spot-reduce fat in targeted areas. To reveal those muscles, you need to boost your heart rate and burn calories.

That's where dynamic variations like shoulder taps come in. A standard plank is an isometric hold and may not elevate your heart rate much on its own. But adding shoulder taps forces your body to resist rotation and stay balanced while incorporating quick, controlled movements. This not only challenges your core more deeply but also ramps up your heart rate to help you burn more fat. When combined with a healthy diet and at least 30 minutes of moderate-intensity exercise most days, these types of movements can help chip away at stubborn belly fat.

A standard plank is performed with your forearms on the floor, but shoulder taps start in a high plank position (think the top of a push-up). This setup may feel more accessible if a traditional forearm plank is uncomfortable for your shoulders or elbows. If the full plank position is too challenging right now, feel free to drop to your knees. Just make sure to keep a straight line from your thighs to your shoulders. In other words, don't cheat by bending at the hips.

To really activate your shoulders and upper back, press the floor away and feel your shoulder blades move apart. This should create a slight doming through your upper back. To avoid any strain on your neck, keep your head on the same line as your spine. For added stability, try widening your feet.

With your torso as steady as possible, lift your right hand and tap your left shoulder. Your body will naturally want to shift to the right, but resist the urge by using your core to maintain stability. Return your right hand to the floor, then tap your right shoulder with your left hand. Continue alternating for 45 seconds to a minute, then rest. To increase the challenge, bend your knees like you're setting up for a bear crawl, hovering them just an inch or two above the floor.

If you've been around the fitness world for a bit, you know the truth: no single exercise can target fat in just one area. Burning fat, especially belly fat, requires a combination of moves that engage major muscle groups and get your heart rate up for at least 30 minutes to torch calories. That doesn't mean you need a gym full of equipment. You can get a solid, fat-burning workout right at home by pairing shoulder taps with other high-intensity, bodyweight exercises.

Try this circuit that alternates between standing and floor-based moves. Start with a full-body warm-up of jumping jacks for 45 seconds. Then drop to the floor for 45 seconds of shoulder taps. Rest for 15 seconds, then hop up and go into 45 seconds of squat jumps. Back on the floor, flip over and do 45 seconds of hip bridges. Next, spike your heart rate with 45 seconds of your "favorite" burpee variation, followed by the lower-intensity crab walk for 45 seconds (here's how to do a crab walk). After a short rest, repeat the circuit by starting again with jumping jacks, feeling the burn from head to toe.