Saina Nehwal impresses social media with a rock-solid plank in the gym; expert explains the need for core strength: ‘Super fitness’

A strong core plays a crucial role beyond appearance. According to Goyal, core supports better posture, reduces the risk of lower back pain and improves balance and control during everyday activities. “For an athlete like Nehwal, this strength translates into better power transfer, improved stability and quicker reactions. For others, it helps with tasks such as lifting, walking, exercising, and maintaining balance as the body ages.”

Holding a plank also builds mental resilience. “Staying steady in the position challenges focus and discipline, helping train both the body and mind to work under sustained effort. Gradually increasing plank duration or adding variations can further enhance coordination and functional strength.”

Can you hold a plank with proper form? (Photo: AI Generated)

Form is more important than duration. Don’t let the hips sag, or hold your breath, or lock the shoulders, which can strain your joints. Goyal shared that a good plank keeps the spine straight, slightly squeezes the glutes, and positions the shoulders over the elbows.

 

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Nehwal’s display of strength is a reminder that effective fitness does not always come from heavy weights or complex movements. “Consistent practice of simple, controlled exercises like planks can significantly improve strength, posture and confidence in movement over time.”

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.