Have you tried this 3-level plank challenge?
Plank is a core strengthening exercise, it also improves overall stability.
A while ago, we saw celebrities like Aahana Kumra and Karanvir Bohra attempt the plank challenge with a partner that went viral on social media. This time, it is celebrity nutritionist Rujuta Diwekar who showed us how to do another form of the challenge.
A three-level task, this challenge requires you to begin with a normal plank. You follow this by doing it with your feet against the edge of the wall and your heels pressing the ground. In the third level, the feet should be placed higher up the wall, while maintaining the plank position.
At the beginning of the challenge, hold the plank position till the count of five, build to 60 and then move to the next level. Here’s how to do it:
The 3-level plank challenge Have you tried it yet? From day 2 of Home exercise and diet (HEAD) start project. Start with a count of 5. Build to 60 and move to the next level. Day 3 exercise and diet tip coming at 11:30 am. #healthathome #HEADproject
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Along with the plank exercise, Diwekar also suggested keeping a gap of about three hours between dinner and bedtime.
Read| Bored of your regular bodyweight exercises? Add a twist with this TikTok challenge
To give you a headstart in staying healthy during and after #lockdown Day 2 tips – Exercise – Plank with different levels of challenge Diet – Keep a 3 hour gap between dinner and bedtime. If hungry at bedtime, have haldi milk or gulkand milk. Follow these tips in addition to day 1 tips. #healthathome
A post shared by Rujuta Diwekar (@rujuta.diwekar) on
Read| 5 things that will happen to you when you plank every day
Benefits of plank
Plank is a core strengthening exercise. It activates all the core muscles including rectus abdominis, transverse abdominis, and obliques. It activates muscles in the hips, back and shoulders, improving overall stability. According to Healthline, it helps in proper alignment of the spine and reduces the risk of lower back pain and injuries.
As you increase the time for which you hold the plank position, the body builds endurance, increasing physical stamina.
Would you try the plank challenge?
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