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The plank is the most accessible exercise that gives the best outcome for building core strength. It's one of the simplest yet most challenging movements, as it engages many different muscular groups to improve posture, endurance, and stability. No athlete should miss out on a well-rounded workout with planks; even the fitness newcomer should not, either.
However, achievement of the proper form and holding for an extended period requires focused technique and lots of practice. Here's everything you need to know about planking, from proper form to muscle engagement and advanced variations.
A plank is an isometric exercise, meaning the muscles contract without movement. The standard plank position involves balancing on your toes and forearms while keeping the rest of your body elevated in a straight line. Proper alignment is essential: your head, torso, and legs should remain in a neutral position, ensuring maximum engagement of the core muscles.
This exercise is considered a staple of many fitness programs, including Pilates, yoga, and strength training, since it strengthens arms, shoulders, back, and core in a single static hold.
To benefit from planking, proper form should be maintained. Here's the right way to do a plank:
Position Yourself Correctly: Begin on your stomach on a mat. Place your forearms on the floor with your elbows directly under your shoulders. Your hands should be flat on the ground, facing forward.
Engage Your Core: Pull your navel toward your spine to tighten your abdominal muscles. This will stabilize the entire torso.
Keeping a Straight Line: Make sure your body remains straight from head to heels. Avoid drooping at the lower back or jutting out hips too much.
Hold the Position: Start with 10 seconds then master the art of holding for 30, 45, or 60 seconds with your developing endurance.
Breathe and Relax: Keep respiration steady and keep tension out of the neck and shoulders.
Planks are a group of exercises in which several key muscle groups are exercised from the core: the rectus abdominis, transverse abdominis, and obliques. The erector spinae on the back enable strong posture, stability of the lower body, and alignment proper to the body. The shoulders and arms allow supporting the body's weight and increase upper body endurance and strength.
Most people associate core strength with crunches and sit-ups, but planks are the better of the two. Unlike crunches, which mainly target the rectus abdominis, planks work the entire core, including deep stabilizing muscles. Also, planking decreases the chance of lower back strain, so it is a safer exercise for building up the midsection.
There’s a common misconception that longer plank holds yield better results. However, holding a plank with proper form for 30-60 seconds is far more beneficial than holding it for several minutes with poor alignment. Maintaining tension in the core is key, and as fatigue sets in, form tends to deteriorate, reducing effectiveness.
Beginners can start with 10-second holds and gradually increase to one minute. Advanced practitioners aiming for endurance can push for two minutes while maintaining impeccable form.
Once you’ve mastered the basic plank, incorporating variations can enhance difficulty and target different muscle groups:
Tabletop Plank: Ideal for beginners, this variation involves planking from a hands-and-knees position to build strength before progressing to a full plank.
Incline Plank: Performing this move with your hands or forearms against an incline will reduce the intensity while keeping your core muscles active.
Side Plank: Side plank emphasizes the engagement of your obliques, thereby increasing lateral stability.
Weighted Plank: Placing a weight on the back when assuming a plank position adds resistance that challenges your core to work harder.
Plank with Leg Lift: Lift one leg off the ground to challenge your balance and strengthen your glutes.
Plank on a Stability Ball: Placing your feet or forearms on a stability ball forces the core to work harder to maintain balance.
Many people unknowingly compromise their plank form, reducing its effectiveness. Avoid these common errors:
Sagging Hips: This indicates weak core engagement and can strain the lower back.
Lifting the Hips Too High: Creates a false sense of stability, reducing core activation.
Holding Your Breath: Proper breathing is essential for maintaining tension and endurance.
Forgetting to Engage the Core: Planking without actively bracing the core diminishes its benefits.
Planks are a versatile exercise that can be included in any workout regimen. Here’s how to integrate them effectively:
Start with Daily Planks: Performing a plank daily for 30-60 seconds helps build core endurance.
Use Planks as a Warm-Up: Pre-exercise core activation improves the performance of a workout.
Add to Strength Training: Pair compound movements such as squats and deadlifts with planks to reinforce stability.
Add to Circuit Training: Add planks to HIIT or bodyweight circuits for a full-body challenge.
Planks are truly unbeatable when it comes to working the core muscles, improving posture, and enhancing endurance. They do not even require equipment to work out-the ultimate convenient and accessible workout for any level of fitness. Proper form will be honed by adding variations and getting progressively longer and therefore is the best benefit of this powerhouse move. Include planks in your workout today and revel in the transformative effects on strength and stability.
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We have seen many actors often undergoing rigorous physical training to prepare for demanding roles. They also push their bodies beyond usual limits. One such star currently making waves for his dedication and fitness regime is Ranbir Kapoor. He is undergoing an intense training for Sanjay Leela Bhansali's upcoming film Love and War, which is set to release next year. The film also stars Alia Bhatt and Vicky Kaushal.
A glimpse from Ranbir Kapoor's workout was shared on the Instagram, which left many fans and fitness enthusiasts in awe. His trainer, Nam, shared the behind-the-scenes image of the actor performing a front lever- one of the most challenging calisthenic exercises. The image also showed Ranbir's core strength, balance, and control. It also inspired many to push their own workout limits.
The front lever is an advanced calisthenic exercise where the body is held parallel to the ground while suspended from a bar. It is a full body challenge with the only point of contact being the hands gripping the bar.
Core Strength: The abdominal muscles and obliques work intensely to keep the body straight and stable.
Back and Shoulder Engagement: The latissimus dorsi (lats), traps, and deltoids support and control the body’s position.
Grip and Arm Power: A strong grip and enduring forearms are essential to maintain the hold without sagging.
Full-Body Coordination: The front lever is a compound movement, requiring synchronized muscle engagement for balance and stability.
In the shared image, Ranbir maintains a flawless posture, holding his body completely straight and parallel to the ground. His execution reflects immense strength, remarkable control, and serious commitment to mastering his physical abilities.
Full-Body Strength: This exercise activates multiple muscle groups simultaneously, making it an excellent full-body strength builder.
Enhanced Core Stability: With continuous core engagement, it helps improve overall balance, posture, and athletic performance.
Upper Body Power: Strengthening the lats, traps, shoulders, and arms helps improve other key exercises like pull-ups, muscle-ups, and deadlifts.
Grip Endurance: Holding a front lever builds serious grip strength, which is useful not just for workouts but for daily activities.
Functional Fitness: It improves body awareness and control, skills that are important across various sports and everyday movements.
Ranbir Kapoor's fitness journey has progressed steadily and many have witnessed it, including people who have seen the recently shared post by his fitness trainer. Hie trainer Nam had been sharing glimpses of the hard work Ranbir is putting into his regime.
It started about four months ago, where a video showed Ranbir performing pull-ups with an advanced clap variation. It also showed his agility and upper body strength.
Furthermore, the post had made it clear that his transformation for Love and War is more than just looking good on the screen. It is about his intense training regime, and the unwavering discipline that he has also encouraged to his fans to follow.
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Wrist strengthening exercises play a crucial role in building muscle strength, improving flexibility, and enhancing the range of motion in the wrist joints and tendons. They are particularly beneficial for athletes like boxers, gymnasts, and tennis players, as well as individuals at risk for conditions such as carpal tunnel syndrome. Regular wrist exercises can help prevent injuries and improve overall wrist health.
Many wrist exercises can be performed easily at home using light weights like dumbbells or household items such as water bottles or soup cans. However, it’s wise to consult your healthcare provider before starting any exercise routine to ensure it’s safe for your medical condition. A physical therapist can also guide you through the correct techniques to avoid strain or injury.
Finger Stretch
A simple stretch can effectively warm up your wrists and fingers before moving on to more demanding exercises. Begin by sitting comfortably with your elbow bent at a right angle. Make a fist, then slowly open your hand, stretching and spreading your fingers wide. Perform several repetitions with both hands. This exercise is also helpful during activities that require repetitive motion, like typing.
Wrist Extension With Dumbbell
For this exercise, sit in a chair with your forearm supported on a table and your hand hanging over the edge, palm facing down. Holding a 2- or 3-pound dumbbell, slowly lift your hand toward the ceiling, keeping your forearm steady. After fully extending your wrist, hold briefly, then lower it back down. Aim for two to three sets of 10–15 repetitions. Beginners can start without weights and gradually progress.
Dumbbell Wrist Flexion
Continuing with the dumbbell, flip your hand so your palm faces the ceiling. Flex your wrist upward, lifting the weight toward the ceiling, hold for a few seconds, and return to the starting position. Complete two to three sets of 10–15 repetitions. Like extensions, this flexion movement can also be practiced without weights by gently pulling your hand back with your other hand.
Prayer Stretch
To stretch the wrists and forearms, press your palms together just below your chin in a prayer position. Keeping your fingers together, slowly lower your hands until you feel a stretch along the inner arms. Hold for 15–30 seconds and repeat two to four times.
Steeple Stretch
Start in the prayer position and splay your fingers and thumbs apart as wide as possible, then bring your palms back together. Perform several repetitions throughout the day to maintain flexibility.
Wrist Supination With Dumbbell
Wrist supination involves rotating your wrist so your palm faces up. Sit with your forearm on a table and your wrist over the edge, holding a light dumbbell like a hammer. Slowly turn your hand until your palm faces the ceiling, hold, then return to the start. This exercise can also be done without weights.
Wrist Pronation With Dumbbell
The opposite of supination, pronation means turning your wrist so your palm faces downward. Hold the dumbbell vertically and rotate your wrist until your palm faces the floor. Perform two to three sets of 10–15 repetitions. For balanced strengthening, alternate between supination and pronation exercises.
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For years, the definition for a "good" cardio session was simple- the more intense, the better. From sprinting to spinning classes, and lately, the HIIT workout, the fitness culture has always emphasized intensity over endurance. But a quiet revolution is brewing—one that's rewriting old notions about endurance, recovery, and performance. It's referred to as Jeffing, and it's nothing new—but its science-supported advantages are catching on with a fresh generation of runners, recreational athletes, and even endurance experts who want to train smarter, not harder.
Created by retired Olympian Jeff Galloway, Jeffing is a formal run-walk system intended to increase endurance, lower the threat of injury, and improve overall running performance. And yet, ironically, despite its effectiveness, the system is seen to feature prominently in marathon training programs, trail running, and even ultra-endurance events. As we redefine good cardio in an age more attentive to burnout and overtraining, Jeffing provides something revolutionary: permission to slow down—to go further.
So why is this hybrid strategy catching on now? And might Jeffing be the sustainable cardio solution that HIIT was never designed to be?
Named after American Olympian Jeff Galloway, Jeffing is a run-walk approach intended to make running easier, more enjoyable, and surprisingly, more efficient. Galloway, who ran in the 1972 Olympics and has a personal best of 28 minutes in the 10k, came up with this technique to prevent runners from getting injured, keep their stamina, and actually enjoy the experience.
Rather than forcing through tiredness until your posture breaks or you're put out by injury, Jeffing provides for walking breaks at intervals to reboot your muscles and your breathing—offering a perfect approach for newcomers and experienced runners alike.
Let's dispel the myth first: Jeffing does not equate to "quitting" running or compromising on a less efficient workout. Actually, walk-run intervals are an established training mechanism in endurance sports. Trail runners, ultramarathoners, and even top athletes make regular use of walk breaks—particularly when they are running long distances or tackling hills.
No matter if you're training couch to 5K or just training for the next marathon personal record, Jeffing allows you to control heart rate, fine-tune respiratory patterns, and alleviate joint impact but still achieve cardiovascular and muscle training benefits. Intervals at your service , smarter and easier.
One study, reported in the Journal of Science and Medicine in Sport, compared finishers of marathons who employed the run-walk technique with those who ran non-stop. The outcome was dramatic: Jeffers finished the 26.2-mile marathon in essentially the same amount of time as conventional runners (times were 4:14–4:34 for Jeffers vs. 4:07–4:34 for runners).
But here's the kicker—Jeffers reported significantly less muscle pain and fatigue afterward. For anyone concerned about injury prevention or longevity in their running journey, this benefit is hard to ignore.
Running for long durations is demoralizing—particularly for beginners. The thought of hammering the road continuously for 30, 60, or even 90 minutes is daunting to most. Jeffing eliminates that mental block by incorporating scheduled rest. If your mind is aware that a break is only minutes away, you are more likely to remain excited and plow through the exertion.
Physiologically, walk breaks permit muscles to recover without sacrificing forward motion, decrease total fatigue, and prevent the sort of overuse injuries that befall so many runners. The tactic also provides your cardiovascular system with a break to readjust, enabling more effective energy utilization over greater distances.
Starting with Jeffing is remarkably easy—and highly customizable. You can base your run-walk intervals on either time or distance, depending on your goals and fitness level. Here are some popular beginner-friendly examples:
Whether you use a running watch with interval notices or just make timers on your phone, consistency is the rule. And one more thing: Don't delay walking until you're exhausted. Integrate walk breaks from the very start of your exercise to get the maximum benefit.
One of the standout features of Jeffing is its adaptability. Beginners can use it to gradually build endurance, reducing the risk of burnout or discouragement. For advanced runners, Jeffing is a strategic way to tackle longer distances, increase weekly mileage, or recover between high-intensity sessions.
For instance, a person preparing to run a marathon may begin with a 1-minute run/1-minute walk plan, gradually increasing longer run intervals in the process. Ultimately, you might work towards running most of the race while continuing to include strategic walks on hills or at aid stations.
So how does Jeffing compare to high-octane routines such as HIIT? The reality is, they're not competing. HIIT is great at increasing anaerobic capacity and metabolic rate in short, intense bursts. Jeffing, conversely, prioritizes endurance, joint health, and mental sustainability.
Actually, most runners find that a hybrid system is beneficial—HIIT for brief, intense workouts during the week, and Jeffing for weekend long runs that build endurance and cardiovascular capacity. Whether you're preparing for your first 5K or your fifth ultra-marathon, Jeffing is a science-supported, accessible, and fun way to achieve success.
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