Watch: Shilpa Shetty Kundra’s ‘recipe for washboard abs’

1) Extended Arm Plank: Hip Extensions
2) Side Elbow Plank: Hip Dips
3) Elbow Plank: Hip Abduction and Adduction

She explained that it strengthens the core, arms, legs, shoulders, and back muscles, and builds muscular endurance.

“Can be done at home with just a mat on days you are running short of time but want to move that body as it takes only 20 minutes,” said Shilpa, adding that beginners should refrain from the practice.

Here’s why planks are good for you (Source: Getty Images/Thinkstock)

Planks are often considered a beneficial exercise for developing and strengthening the core muscles, including the rectus abdominis, obliques, and transverse abdominis. “While planks alone may not be the sole ‘recipe’ for washboard abs, they are an essential ingredient in an overall strategy to achieve a well-defined abdominal region,” said fitness expert Garima Goyal.

Why do planks?

1. Engagement of multiple muscles – Planks engage various muscles simultaneously, targeting not only the superficial rectus abdominis but also the deeper muscles, such as the transverse abdominis. This comprehensive engagement helps create a more sculpted and balanced appearance.
2. Stabilisation – Planks require maintaining a stable position, which activates the core muscles to keep the body aligned. This stability work is crucial for building strength and endurance in the abdominal muscles.
3. Isometric contraction – Planks involve an isometric contraction, where the muscles work against resistance without changing length. This sustained contraction helps tone and define the muscles over time.
4. Low-impact – Planks are a low-impact exercise, making them accessible to a wide range of fitness levels. They can be incorporated into a well-rounded fitness routine without putting excessive strain on joints.

5. Versatility – Planks can be modified to target different areas of the core. Variations like side planks or plank twists engage the obliques, contributing to a more comprehensive abdominal workout, said Goyal.

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