Fitness
Kriti Sanon Does This Exercise For A Strong Core: Steps To Do It
Health
oi-Amritha K
Kriti
Sanon
is
known
for
her
dedication
to
fitness.
One
of
the
exercises
she
incorporates
into
her
workout
routine
without
fail
is
–
the
plank
exercise.
A
highly
effective
exercise
that
targets
the
core
muscles,
including
the
abs,
obliques,
and
lower
back,
planking
is
the
perfect
answer
to
a
strong
core.
Doing
planks
can
be
hard,
but
the
result,
oh
so
worth
it!
So,
here’s
how
you
can
do
Kriti
Sanon’s
favourite
workout.
Take
a
look.
Kriti
Sanon
Fitness
Tips
The
Plank
One
of
the
key
exercises
that
Kriti
Sanon
includes
in
her
core
workout
routine
is
the
plank.
The
plank
is
a
(somewhat)
simple
yet
highly
effective
exercise
that
targets
multiple
muscle
groups,
including
the
abdominals,
back,
and
shoulders.
It
also
helps
improve
posture
and
stability
[1].
Here
are
the
steps
on
how
to
perform
the
plank
correctly:
Step
1:
Begin
by
positioning
yourself
face
down
on
the
floor
or
an
exercise
mat.
Place
your
forearms
on
the
ground
with
your
elbows
directly
below
your
shoulders.
Your
arms
should
be
parallel
to
your
body.
Step
2:
Extend
your
legs
straight
behind
you,
resting
your
toes
on
the
floor.
Your
body
should
form
a
straight
line
from
your
head
to
your
heels.
Now,
engage
your
core
muscles
by
drawing
your
navel
towards
your
spine.
Step
3:
Hold
this
position
for
as
long
as
you
can.
Start
with
holding
it
for
20-30
seconds
and
slowly
increase
the
duration
as
you
become
more
comfortable
with
the
exercise.
Remember
to
breathe
evenly
throughout
the
exercise.
Step
4:
To
avoid
straining
your
neck,
keep
your
gaze
focused
on
the
floor.
Avoid
lifting
or
dropping
your
hips,
as
it
can
compromise
the
effectiveness
of
the
exercise.
Step
5:
If
you
find
it
too
challenging
to
perform
the
plank
exercise
on
your
toes,
you
can
modify
it
by
resting
on
your
knees
instead.
Follow
the
same
steps,
but
rest
your
knees
on
the
ground
instead
of
your
toes.
Step
6:
Repeat
the
exercise
for
3-4
sets,
with
a
rest
period
of
30-60
seconds
between
each
set.
As
you
progress,
aim
to
increase
the
number
of
sets
or
the
duration
of
each
plank
hold.
Step
7:
To
increase
the
benefits
of
the
plank
exercise,
make
sure
to
maintain
proper
form
throughout.
Focus
on
engaging
your
core
muscles
and
avoid
sagging
or
arching
your
back.
Step
8:
Incorporate
the
plank
exercise
into
your
regular
workout
routine,
aiming
to
perform
it
at
least
2-3
times
a
week.
Along
with
the
plank
exercise,
it’s
essential
to
follow
a
balanced
diet
and
engage
in
overall
strength
and
cardiovascular
training
for
optimal
results.
By
regularly
practising
the
plank
exercise,
you
can
strengthen
your
core
muscles,
improve
posture,
and
enhance
overall
stability
[2][3].
Note:
Listen
to
your
body
and
gradually
increase
the
intensity
of
the
exercise
as
you
progress.
Plank
Variations
You
Can
Try
To
further
engage
your
core
muscles,
you
can
incorporate
different
plank
variations
into
your
routine.
Here
are
a
few
variations
that
Kriti
Sanon
often
includes
in
her
workouts:
1.
Side
plank:
Begin
in
a
standard
plank
position,
then
rotate
your
body
to
one
side,
supporting
your
weight
on
one
forearm
and
the
side
of
your
foot.
Hold
for
30
seconds
on
each
side.
2.
Plank
with
leg
lift:
Start
in
a
plank
position
and
raise
one
leg
off
the
ground,
keeping
it
straight.
Hold
for
a
few
seconds,
then
switch
legs.
3.
Plank
jacks:
Be
in
the
plank
position
and
jump
your
feet
out
wide,
then
back
together,
similar
to
a
jumping
jack
motion.
Repeat
for
a
set
number
of
reps
or
times.
Benefits
of
a
strong
core
In
addition
to
the
definite
aesthetic
benefits,
having
a
strong
core
is
crucial
for
overall
health
and
fitness.
A
strong
core
improves
stability,
balance,
and
posture,
reducing
the
risk
of
injuries
during
physical
activities.
By J Swygart
The Lima News
SHAWNEE TOWNSHIP, Ohio — Employees of the Shawnee Township Fire Department now have access to updated exercise and fitness equipment, with more devices to arrive soon, following the receipt of a $12,367 grant from Energy Transfer company’s First Responder Fund.
According to Chris Koop, manager of public affairs for the energy logistics company with more than 120,000 miles of pipeline infrastructure located in 44 states, the program is unique as it focuses on cardiovascular health.
“That’s something the public doesn’t usually think about,” he said.
Shawnee Township Fire Department Chief Austin Miller said statistics show a majority of deaths among firefighters are cardio-related. He thanked the Energy Transfer representative for the funding that has already resulted in the purchase of a large weight-lifting machine and numerous dumbbells. Two treadmills and other new devices will arrive soon.
Miller said current equipment in the fire station is showing wear and tear, including some pieces that deteriorated to the point where they are no longer safe to use.
“This grant from Energy Transfer will enable us to replace outdated equipment, ensuring our team can safely exercise and remain fit on the job,” Miller said. “By maintaining our physical health, we can continue to meet the rigorous demands of our profession and provide the highest level of service to our community.”
Most live-in volunteers at Berkeley Hills, Edgewood , Monroeville and Penn Hills stay for an average of three to five years
East End Firefighter Eric Frantz worked with fire chiefs to create a new source of future first responders
“When we arrived, the baby had no pulse and was not breathing,” Sacramento Firefighter Adrienne Bisharat said, recalling the highway incident
Henderson County Fire Chief Joseph Lynn Murphy experienced cardiac arrest hours after responding to an emergency call
The chief commended firefighter/paramedic Christie Kerby for taking the lead on the grant application, saying her “dedication and hard work made all of this possible.”
Kerby said firefighters are required to work out for an hour each day and must meet fitness incentive requirements and undergo annual physical testing and health exams.
“Health and wellness is very important, not just for us but also for the community we serve,” she said.
The newly purchased equipment has been placed, due to its massive size, in a garage located behind the fire station. Other fitness equipment remains in the basement of the firehouse but will be moved into the garage area soon.
“At that point we will invite the (township) police department and township employees to join us and use the equipment after things are all set up,” Miller said.
The new exercise equipment could be moving again in the not-too-distant future. Miller said discussions surrounding a new fire station are in the early stages, and a new facility could become a reality in the next two or three years.
(c)2024 The Lima News (Lima, Ohio)
Visit The Lima News (Lima, Ohio) at www.limaohio.com
Distributed by Tribune Content Agency, LLC.
Looking to navigate the complexities of grants funding? Lexipol is your go-to resource for state-specific, fully-developed grants services that can help fund your needs. Find out more about our grants services here.
Fitness
Bigg Boss 18 Digvijay Singh Rathee's Guide to Achieving A Well-Built Body: Expert Shares How You Can Get Those Six-Pack Abs
-1735036903663.jpg "Bigg Boss 18 Digvijay Singh Rathee's Guide to Achieving A Well-Built Body: Expert Shares How You Can Get Those Six-Pack Abs")
Digvijay Singh Rathee, recently evicted from ‘Bigg Boss 18’, has made a name for himself as a fitness enthusiast. With his first appearance on the reality show ‘Roadies’, the 26-year-old has been in the limelight for his well-built physique and six-pack abs. His journey to achieving a well-built body is inspiring and can serve as a guide for anyone looking to enhance their physical fitness. Regarding his abs, our expert, Varnit Yadav, exercise coach had a few tips on getting the perfect body.
Strength Training
The Bigg Boss 18 ex-contestant incorporates various strength training exercises into his routine, focusing on major muscle groups. His workouts typically include weightlifting, bodyweight exercises, and dips that enhance functional strength.
Running Early In The Morning
To maintain cardiovascular health and manage body fat, Digvijay integrates cardio workouts into his weekly schedule. It consists of running or jogging for at least 30 minutes of moderate-intensity running several times a week.
High-Intensity Interval Training (HIIT)
Digvijay Rathee opts for short bursts of intense exercise followed by rest periods to maximize calorie burn.
Regular Intake Of Meal
For his workout, the former Splitsvilla contestant opts for meals at an interval of three hours. Foods like chicken, fish, eggs, and legumes play an important role in supporting muscle repair for the youngster.
Adequate Sleep
Understanding that recovery is vital for muscle growth and overall health, Digvijay emphasises having quality sleep. He ensures to have adequate sleep each night to allow the body to recover.
ALSP READ: Ram Kapoor’s Incredible 42 Kg Weight Loss: Actor Once Followed 16/8 Intermittent Fasting, Expert Weighs
Expert Tips On Getting Six-Pack Abs
Achieving six-pack abs is a goal for many fitness enthusiasts, and requires a strategic combination of exercise, nutrition, and consistency. Regarding the same, our expert, Varnit Yadav, exercise and nutrition coach, gave a few tips. To take your body to the point where those abs are visible and popping out, you have to act on the following.
- Keep dropping your body weight till you are satisfied with the body fat composition
- Creating a calorie deficit is crucial, which can be achieved by eating less, exercising more, or both.
- Ensure a high protein diet when reducing calories to preserve your hard-earned muscle mass; 1.5grams per kg of body weight should be a decent place to be in (considering you are staying reasonably active)
- Prioritise sleeping 7 or more hours to ensure the most optimum results
- Supplement if required with necessary vitamins and minerals if you are not able to meet them from your diet
- Strength training at least 3-5 times a week will ensure consistent progress
- Treat your abs like any other muscle in your body, but do not overtrain them, as it will be counterproductive. You can train your abs three times a week by including movements such as hanging leg raises, crunches, planks, etc.
Achieving a well-defined six-pack is a dream for many fitness enthusiasts, but it’s essential to prioritize your overall health and well-being in the process. Before embarking on any intense exercise regimen, it’s highly advisable to consult with a dietitian or fitness expert. They can provide personalized guidance tailored to your specific needs, ensuring that you follow a balanced approach that supports your fitness goals while safeguarding your body.
Fitness
This vibration plate is a secret weapon for ‘losing all that jiggly stuff’ — and $50 off on Amazon
New year, new goals, and new products to help achieve them — that is our 2024 retail scene wrapped.
For anyone committed to working out and eating healthy, there’s nothing quite as frustrating as the last couple of inches that refuse to come off your waist. If you’ve been in that boat, you’ve probably tried all the home gym equipment under the sun — from waist trainers to resistance bands, ankle weights, treadmills, and everything in between.
Apparently, shoppers have come across one machine that seems to be working miracles for stubborn fat. The LifePro Vibration Plate creates a full-body vibration that stimulates musculature, causing extra contractions and increased activation at all stages of your workout. Best of all, it’s currently 25% off on Amazon, right on time for your new year’s workout regimen.
RELATED: Save $150 today, hit gym goals tomorrow — Bowflex adjustable dumbbells are on sale
If it’s any testament to its power and efficiency, 10,000 of these compact exercise machines have been purchased in the last month alone. Over 25,000 customers have left reviews, and many are alleging that the LifePro Vibration Plate reduces pain, improves strength, and even shakes some weight off.
“I am a ‘very mature’ young lady and find it challenging to find a gym I like. When I saw this advertised, I knew I had to have it!” one customer shared. “I can balance on it, jiggle on it, massage on it, and do exercises on it. I am losing all that jiggly stuff that is hard to get rid of when ‘mature.’ Try this machine. It is so worth it!”
If you’ve been curious about vibration plate technology, now is the time to try it out without breaking the bank (or scale)!
According to LifePro, the benefits you’ll get from your vibration platform go far beyond building muscle. With consistent use and a speed range from 1 to 99, the LifePro Vibration Plate can boost metabolism, lymphatic drainage, and improve circulation, which can also help burn unwanted fat and suppress stress levels (especially helpful around the holidays). The set comes with resistance bands, a remote, and access to free online workout videos to get you started. It’s also placed on wheels, which makes it easy to transport and tuck away when you have company over.
For over 200 years, the New York Post has been America’s go-to source for bold news, engaging stories, in-depth reporting, and now, insightful shopping guidance. We’re not just thorough reporters – we sift through mountains of information, test and compare products, and consult experts on any topics we aren’t already schooled specialists in to deliver useful, realistic product recommendations based on our extensive and hands-on analysis. Here at The Post, we’re known for being brutally honest – we clearly label partnership content, and whether we receive anything from affiliate links, so you always know where we stand. We routinely update content to reflect current research and expert advice, provide context (and wit) and ensure our links work. Please note that deals can expire, and all prices are subject to change.
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