Saina Nehwal undertakes a ’29 day plank’ challenge — expert notes core benefits

Saina Nehwal has taken part in a 29-day plank challenge, organized by her fitness trainer on National Sports Day. Planking is a form of isometric exercise that targets various core muscles, such as abdominals, buttocks, thighs, upper and lower back. Dr Vishal Shinde, a consultant orthopaedic surgeon at Wockhardt Hospitals, Mumbai Central, explains that planks stimulate deep core muscles that may be inactive during daily activities.

By contracting these muscles, planks provide natural support to the spine, enhancing posture. After consistently performing planks for 2-3 minutes, individuals can expect to develop early strength and endurance in the abs, obliques, lower back, and glutes, which contribute to a 'tightened' appearance. Dr Shinde clarifies that planks do not specifically burn fat from a targeted area, but they do elevate calorie usage and strengthen muscles that shape the core, resulting in a flatter look primarily due to improved muscle engagement and posture, rather than fat loss.

Stronger deep-core muscles also aid in reducing bloating by supporting digestion and preventing the stomach from protruding. Dr Shinde emphasizes that form is more crucial than duration in planking. He advises against letting the hips sag, holding one's breath, or locking the shoulders, as these actions can strain joints. A safe plank maintains a straight spine, slightly squeezed glutes, and shoulders positioned over the elbows.

If holding the plank for three minutes proves too challenging, breaking it into three one-minute holds remains equally effective.