Here’s how you can ace Malaika Arora’s plank challenge

Actor and fitness buff Malaika Arora’s #plankchallenge has inspired many to try it. Here’s how to nail it

Here's how you can ace Malaika Arora's plank challenge

Malaika Arora’s plank challenge combines several variants of plank-based exercises. Pic/Instagram

As any fitness enthusiast will tell you, planks are among the most effective but also the most strenuous part of a workout. So when actor Malaika Arora recently posted a video of a plank challenge, which saw her fusing different types of plank-based exercises into a fun exercise routine, fitness lovers were quick to take notice.

In addition to being a great way to show off your versatility of movement and inspiring you to get active, the challenge can also make for a comprehensive routine, as it uses movements across the body. “As a warm up, it engages your core, prepares your arms and legs to take tension, and raises your heart rate. You could also use this to end your workout - here, perform one rep of each movement to the beat of the music (Arora uses a remix of Your Body by Cat Dealers), progressing to two reps of each movement. Keep progressing to your limit. You could try this challenge every few days, making sure you get to a higher rep range,” suggests Avinash Mansukhani, fitness trainer and founder of Fight The Sunrise Fitness. Yoga instructor Rashika Chellwani adds, “Planks strengthen your back, which is essential for all types of workouts including yoga and HIIT. They work your entire body, from your wrists to shoulders and chest, core and back to your glutes and leg muscles — thus, they improve your overall stability and balance.”

Ace the challenge
Begin on all fours, with your hands placed under your shoulders and fingers spread wide. Now, lift your knees one at a time and come in a top push-up pose. Engage your core by squeezing your belly button to your spine, while maintaining a neutral back.

Contract your quadriceps (thighs) and gluteal (hip) muscles, to firm your legs. Place your shoulders away from your ears, with your heels over the balls of your feet. Your feet should be less than 1 foot apart. Close your eyes and concentrate on your breathing. Low planks are done the same way; only, place your elbows on the floor, says Chellwani.

The plank challenge these three components

Rashika Chellwani demonstrates the plank challenge

1 Plank jacks + shoulder taps (four reps)
For a plank jack, jump and place your feet apart and back, just as you would for a jumping jack. For shoulder taps, get into a high plank position and tap your right hand on your left shoulder and left hand on your right shoulder alternately.

2 High plank knee to opposite elbow (four reps)
From a high plank, touch your right knee to the left elbow and left knee to the right elbow alternately.

3 High to low plank (three reps)
From a high plank go to a low plank and back.

Starting strong
Attempting planks if you’ve never exercised before can be both intimidating and injurious. Work up to acing the challenge with these at-home fitness classes.
Yasmin Karachiwala: Pilates instructor to the stars, Karachiwala shares instructional routines on her social media
Log on to: instagram.com/yasminkarachiwala

cure.fit: This app offers an array of workout routines, including walk and dance fitness, as well as yoga and strength training routines
Log on to: cure.fit

Avinash Mansukhani, fitness instructor

Zaid Khan Fitness: In addition to body transformation plans, Khan,a personal instructor offers online no equipment as well as free weights-based workouts. Further, he also offers nutritional guidance
Log on to: instagram.com/zaidkhanfitness

Getting it right
Form and technique are especially important when attempting the plank challenge, Mansukhani cautions. Else, you could end up transferring the strain to your shoulders and hip flexors instead of engaging your core. If done right, planks can increase stability.
Before you begin, he recommends focusing on getting the right form.

>> Always plant your palms on the floor, aligned with your shoulders. For a forearm plank, your elbows will take the place of your palms, with your forearms at a 90-degree angle to your elbows.

>> Push your chest away from the floor. Do not arch your lower back; tilt your pelvis so your torso forms a slight arch away from the ground and your abs are engaged.

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