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

Saina Nehwal, an accomplished Indian badminton player, has taken on a 29-day plank challenge as a fitness regimen, organized by her personal trainer on the occasion of National Sports Day. Planks are a type of exercise that focuses on the core muscles, including the abs, buttocks, thighs, upper back, and lower back. Dr. Vishal Shinde, an orthopedic surgeon at Wockhardt Hospitals in Mumbai, explains that planks activate the deep core muscles that are often dormant throughout the day.

When these muscles contract, they provide natural support to the spine, helping to maintain proper posture. Dr. Shinde emphasizes that consistent plank holding for 2-3 minutes can build early strength and endurance in the abs, obliques, lower back, and glutes. This activation of multiple muscles leads to a 'tightened' appearance as the midsection no longer collapses inward.

Dr. Shinde clarifies that planks do not specifically target fat loss in one area, but they do increase overall calorie usage and strengthen the muscles that shape the core. The flatter appearance often observed is primarily due to improved muscle engagement and posture, rather than fat reduction. Stronger core muscles also help reduce bloating by supporting the digestive system and preventing the stomach from protruding outward.

Dr. Shinde stresses that proper form is crucial in plank exercises, as letting the hips sag, holding the breath, or locking the shoulders can strain the joints. A safe plank maintains a straight spine, involves a slight squeeze of the glutes, and positions the shoulders directly over the elbows. For those who find holding a plank for the full three minutes challenging, breaking it down into three one-minute holds can be just as effective while being safer on the joints.