Anil Kapoor is doing the plank and you can’t miss it

Ace a plank like Anil Kapoor. (Photo: APH Images/Anil Kapoor; designed by Gargi Singh)

Anil Kapoor is one of the fittest actors in the film industry. Despite having to deal with the industry’s gruelling schedules, the Malang actor has managed to maintain his fitness levels by following the right diet and exercise pattern. So we were not surprised, but were thoroughly impressed, when we saw the 63-year-old actor undertake a plank challenge recently.

Take a look!

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To help several deserving emerging Indian sports stars, I have decided to participate in the #PlankForIndia challenge. By participating in this challenge, I want to support India’s future athletes to help them achieve their LifeGoals. You too can participate by performing a plank and for every plank you perform, Bajaj Allianz Life will contribute to the development of India’s future sports stars. Join the movement, come #PlankforIndia, for your health and to get India’s #LifeGoalsDone. See you at Bajaj Allianz Life #Plankathon on 26th Jan in Mumbai ! @bajajallianzlifeinsurance

A post shared by anilskapoor (@anilskapoor) on Jan 9, 2020 at 5:54pm PST

He took on the challenge as part of an upcoming Plankathon in Mumbai on January 26.

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Taking a cue, other celebrities including Indian women’s national cricket team skipper Mithali Raj, and Olympian boxer Mary Kom also join in.

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So excited to be a part of #PlankForIndia. Today I #PlankForIndia and Bajaj Allianz Life, contribute to the development of India's future sports stars. You can also join the movement by sharing your Plank photos with #PlankForIndia. #Plank for your Good Health, and Plank to get India's #LifeGoalsDone! See you at @bajajallianzlifeinsurance #Plankathon on 26th Jan in Mumbai.

A post shared by Mithali Raj (@mithaliraj) on Jan 15, 2020 at 6:23pm PST

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#Happy to be a part of the #PlankForIndia movement where for every Plank performed Bajaj Allianz Life contributes to the development of India's future sport stars. All you need to do is to post your planking pic or video alongwith #PlankForIndia. Join the movement, come #PlankforIndia, for your health and to get India’s #LifeGoalsDone. @bajajallianzlifeinsurance See you at Bajaj Allianz Life #Plankathon on 26th Jan in Mumbai!

A post shared by MC Mary Kom OLY (@mcmary.kom) on Jan 10, 2020 at 7:44pm PST

How to do a plank

*The trick is to keep the forearm parallel to the body in a low plank pose.

*Turn your gaze towards the floor and place your hands and feet on the floor. Keep your hands directly under your shoulders.

*Straighten your legs, one at a time.

*Maintain a straight line from heels through the top of your head, looking at the floor, with a straight gaze.

*Now, tighten the abs, glutes, quads as you hold.

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Here’s why you shouldn’t underestimate a plank

*A 2016 cross-sectional study published in Physical Therapy Rehabilitation Science suggested that the plank exercise not only strengthens the core muscles effectively, it also improves muscle activity.

*Planks also help develop isometric strength in the core muscles, which prevent hunching when sitting or standing for long periods of time.

*Planks also help stretch the lower body as they work on the hamstrings and arches of the feet.

How long should you hold a plank for?

While the record for holding a plank pose for the longest duration is eight hours five minutes was set by Abhishek Sihag in India, fitness experts agree that three sets of 60 seconds each can work well for the body or at the most two minutes.