Yasmin has been training Katrina for a long time and is an absolute master at what she does. (Image: Instagram)
If you want to excel at holding a plank for a longer period of time, Yasmin Karachiwala has provided a few simple yet effective tips.
Fitness instructor Yasmin Karachiwala regularly posts tips related to fitness on her Instagram profile. She has a strong passion for fitness and her Instagram account is completely dedicated to it, covering topics such as healthy eating, taking breaks and self-care. Besides helping celebrities like Alia Bhatt, Katrina Kaif and Deepika Padukone achieve exceptional physiques, Yasmin Karachiwala also shares valuable workout tips with her online followers. Recently, the fitness instructor shared a short video of herself holding a plank perfectly.
Follow these simple tips to maintain a great plank position:
- Don’t wing, but push the floor away from you with your forearms.
- Don’t overextend your lower back, but keep it neutral by contracting the abs and glutes.
- Don’t look ahead, but keep your head neutral.
Watch the video below:
What is a shelf?
A plank is a static exercise in which you hold your body in a straight line, parallel to the ground, with your forearms or hands on the floor and your elbows or arms aligned under your shoulders. The exercise is designed to activate your core muscles, including your abs, lower back and hips, and requires you to maintain a stable, neutral spine position the entire time.
How to make a shelf
To do a plank, start in a pushup position with your hands or forearms on the floor and your body straight. Engage your core muscles, tighten your glutes and keep your hips level with the rest of your body. Hold the position for as long as possible, making sure to breathe deeply and maintain proper form.
Advantages of shelves
Planks are an excellent exercise for building a strong core, improving your posture and increasing your overall body strength. There are many advantages of shelves such as:
- Reduce back pain and injury by strengthening the muscles that support the spine.
- Improve balance and stability by exercising the muscles in the hips and lower back.
- Improve metabolism and calorie burning leading to better weight management.
- Increase flexibility in the hamstrings, glutes and calves, reducing the risk of injury during other exercises
- Increase overall body strength, making it easier to perform other exercises and activities.
Common mistakes to avoid while planking
To get the most out of planks, it’s important to avoid these common mistakes:
- Sag your hips or lift them too high
- Forgetting to use your core muscles
- Your hands too much together or apart
- Raising your head too high or dropping it too low
- Not breathing deeply and consistently
- Holding the position for too long can lead to muscle fatigue and injury.
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