Squats or 1-minute planks: What should you choose for weight loss?

Can't decide between squats or plank? Read this article to find out which exercise is most effective for weight loss.
squats vs plank
Invest your time in the right exercise for quick weight loss. Image courtesy: Adobe Stock
Aayushi Gupta Updated: 10 May 2023, 06:39 pm IST
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Weight loss is a task that you need to perform every single day to succeed. But with so many diet and exercise options, it can be challenging to know what is best for you. However, when it comes to exercise, no one can miss the ever-popular plank and squats. Both are extremely effective exercises that can be performed anywhere without any equipment. When you perform either of them, you work out your entire core and strengthen your muscles. But when it comes to squats vs plank, which exercise is more effective for weight loss? Let’s find out.

What is a plank?

A plank is an isometric exercise that builds core strength. It requires holding a position similar to a push-up for as long as you can. It is a simple yet challenging exercise that targets the core muscles, including the abdomen, back and hips. Here are some of its benefits:

Core strength: Plank involves holding a still position. This helps to strengthen the core muscles, including the rectus abdominis, transverse abdominis, and obliques.

Improved posture: Plank can help improve posture by strengthening the muscles that support the spine.

Plank for weight loss
Add plank to your regime for weight loss! Image courtesy: Meenakshi Mohanty

Increased flexibility: Plank can help increase flexibility in the shoulders, hamstrings, and arches of the feet.

Better balance: A plank can improve balance by engaging the muscles of the core and stabilizing the muscles of the shoulders and hips.

Reduced risk of back pain: Plank can help reduce the risk of back pain by strengthening the muscles that support the spine.

What are squats?

A squat is a strength exercise in which the trainee lowers their hips from a standing posture and then stands back up. It targets multiple muscle groups, including the glutes, hamstrings, quadriceps, and core. Here are some of the benefits of squats:

Lower body strength: Squats are one of the best exercises for lower body strength. They target the glutes, hamstrings, and quadriceps, helping to build strength and muscle mass.

Improved mobility: Squats can help improve mobility in the hips, knees, and ankles.


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Increased calorie burn: Squats are a compound exercise that uses multiple muscle groups, which can help to burn more calories than isolated exercises.

reduce belly fat with squats
Squats can help you reduce belly fat! Image courtesy: Adobe Stock

Better posture: Squats can help improve posture by strengthening the muscles of the core and the back.

Reduced risk of injury: Squats can help reduce the risk of injury by strengthening the muscles that support the joints and improving balance and stability.

Squats vs plank: What’s better for weight loss?

We now understand the advantages of each exercise separately. Now it’s time for a million-dollar question—which exercise is better for weight loss? To know this, Health Shots spoke to Delhi-based fitness trainer Meenakshi Mohanty, who promotes holistic and healthy lifestyles.

As per the fitness coach, both plank and squats are excellent exercises for weight loss and strengthening the core. However, a functional exercise like squats entails more benefits overall than the plank, which is an isometric exercise. “With squats, people can build lower-body strength and endurance and further work towards building muscle. This exercise targets your abdominal muscles and can burn calories. Moreover, squats can greatly enhance posture and drastically reduce the risk of injury. Performing squats also allows one to increase overall strength and improve overall conditioning.”

Also read: Pulling off a squat is an art. Here is how you can do them correctly

squat for weight loss
Squats are one of the best exercises for weight loss! Image courtesy: Shutterstock

So squats are certainly more effective and for the right reasons. However, it does not imply that you should quit planking. Exercises like planks can help you improve your posture and core strength, both of which are crucial while trying to lose weight.

Before choosing any exercise, decide your goal and then incorporate a new exercise into your workout routine!

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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