Vidya Malavade shows how to ‘engage the core correctly' for posture, toned appearance: ‘Ribs down, belly button moving towards the spine…'
She continued, 'Ribs down, belly button moving towards the spine, almost like zipping everything to keep it in place. Most importantly, don't forget to breathe. Many times, it feels strange in practice, but with awareness, it will get better. You can use this engagement through your yoga practice or lifting weights and even dancing, helping the belly tone up and save the lower back from pain and injury.'
Taking a cue from her demonstration, let's understand why engaging the core is essential.
Varun Rattan, founder of Evolve Fitness, said posterior pelvic tilt engages deep abdominal muscles. 'This can help with many exercises like planks, hollow hold, leg raises, etc., by creating intra-abdominal pressure,' explained Rattan.
However, Rattan noted that the context is essential, and the posterior tilt is not a one-size-fits-all fix for all exercises.
'Heavy, compound exercises like deadlifts and squats are best performed by maintaining a neutral spine. Over-tucking the pelvis, like in a posterior pelvic tilt, would round the lower back, making it vulnerable to injuries. On the other hand, excessive anterior tilt would overstress the lumbar spine while performing exercises like ab wheel rollout,' said Rattan.
A post shared by Vidya S Malavade (@vidyamalavade)
Learning when and how to adjust your pelvic position can transform your training, ensuring safety and performance.
'Appearance-wise, once the core muscles are toned, they'll help the gut to stay in its place. If you get in the posterior pelvic tilt, it helps you pull the gut in, making your tummy look flatter,' said Rattan.
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.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Indian Express
07-07-2025
- Indian Express
When TMKOC's Jethalal aka Dilip Joshi drastically lost 16 kilos in a month and a half: ‘I would jog the whole way…'
Veteran actor Dilip Joshi, best known for playing Jethalal in Taarak Mehta Ka Ooltah Chashmah, once spoke about his drastic weight loss — 16 kilos in one and a half months. 'I used to go to work, change at the swimming club, and run across Marine Drive, until (the hotel) Oberoi in the rain, and go back. I would jog the whole way, and it used to take me 45 minutes. I lost 16 kgs in one and a half months,' he told Mashable India in 2023. Speaking about working in the 1992 Gujarati film Hun Hunshi Hunshilal, which required him to get toned, Joshi recalled, 'It used to be so much fun. The sun was setting, and there would be a slight drizzle. The clouds used to look so beautiful.' While he admitted having a lot of fun, we asked an expert whether it is recommended. Losing 16 kg in 45 days is certainly inspiring and reflects a person's discipline. 'That's about 350 g body weight a day. While this rate may sound extreme, it becomes more plausible when someone has a high starting weight. For instance, someone weighing over 100 kg has more mass to mobilise for energy. An aggressive calorie deficit created by going on a very low-calorie diet and daily jogging can result in such rapid losses, at least early on,' said Varun Rattan, founder, Evolve Fitness. That said, this kind of transformation should not be taken as a one-size-fits-all template. 'Someone weighing 75 kg will not lose weight at the same pace with the same routine. And even if they somehow could, this would possibly lead to nutritional deficiencies along with muscle and bone mass loss,' noted Rattan, who also has expertise in nutritional sciences. 'When the body is underfed for an extended period, it starts cannibalising its own internal reserves. It will break down muscle tissue for energy and leach essential nutrients like calcium from bones to maintain basic functions,' said Rattan. 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.
Indian Express
02-07-2025
- Indian Express
As anti-obesity drug Wegovy launches in India, patients share experience using drugs like Mounjaro; doctors weigh in effectiveness
In 2018, V G, a 51-year-old man from Mumbai, was rushed to the hospital with accelerated hypertension and required aggressive medical intervention. With a history of pre-diabetes, high cholesterol, and a longstanding smoking habit, he was at significant cardiometabolic risk. At the time, he weighed 116 kg, with a BMI of 36.6 and an alarming waist circumference of 112 cm. Earlier this year, under medical supervision, V G began taking Mounjaro (tirzepatide) at a 5 mg dose. Within a few months, he lost 8 kg and reduced his waist circumference by 6 cm — an indication of significant visceral fat loss. His blood sugar levels also returned to the normal range, reversing his pre-diabetes. V G's journey shows that Injectable weight-loss drugs like Mounjaro and Wegovy are rapidly reshaping how India tackles obesity and related health issues. While Mounjaro has been available in India since March 2025, Wegovy – a brand name for high-dose semaglutide – was only launched in June. 'Yes, a lot of people are opening up to the use of anti-obesity medications. These drugs, both Wegovy and Mounjaro, are approved for chronic weight management and diabetes,' said Dr Rajiv Kovil, head of diabetology, Zandra Healthcare, and co-founder, Rang De Neela Initiative. Calling these drugs a 'game changer globally' and now in India, Varun Rattan, founder, Evolve Fitness, attributed the demand to 'rising obesity and intense cultural pressures'. Dr Prashant Hansraj Salvi, consultant, minimal invasive, bariatric and metabolic Surgery, Jupiter Hospital, Thane, said global interest in these drugs is being mirrored in India. 'While detailed local data is limited, the international trend clearly shows growing acceptance,' Dr Salvi said. Dr Vyankatesh Shivane, consultant diabetologist and metabolic physician, department of endocrinology, Jaslok Hospital and Research Centre, Mumbai, told that young Indians in their 30s and 40s are inquiring about these drugs. 'Social media has played a key role in spreading awareness about Mounjaro, Wegovy, and Ozempic. While Ozempic was originally used to treat type 2 diabetes, Mounjaro and Wegovy are now considered anti-obesity agents,' he said. Dr Shivane noted that according to Indian BMI guidelines, anyone with a BMI over 25 – or with associated risk factors like hypertension, cholesterol, diabetes or PCOD – may be eligible for these treatments. A 31-year-old woman, weighing 104.3 kg, began taking Mounjaro at 2.5 mg per week in April 2025. After completing the initial four-week course, the dosage was increased to 5 mg. 'It helped with appetite control and reduced cravings, especially for sugar and junk food,' she said. At her last consultation in May, she had lost almost 6 kgs. Mounjaro, Ozempic, and Wegovy belong to a class of glucagon-like peptide-1 (GLP-1) receptor agonists, originally developed to treat diabetes and weight loss. They mimic a natural gut hormone (GLP-1) that stimulates insulin production and lowers blood sugar. 'Ozempic is the injectable semaglutide brand approved for diabetes, while Wegovy is the brand approved for obesity. Both have the same molecules, but dosing is slightly different. The dosing for Wegovy is higher because these drugs work at a lower dose as an anti-diabetic medicine and at a higher dose as an anti-obesity drug,' said Dr Kovil. Dr Shivane pointed out that the effectiveness of GLP-1 receptor agonists has become clear over the past 15 years. 'The first such drug marketed in India was liraglutide (Victoza), which caused around 8–10 per cent weight loss over six to eight months. Now we have newer, more potent versions like Ozempic, Wegovy, and Mounjaro,' Dr Shivane said. Dr Kovil said obesity contributes to conditions like diabetes, high cholesterol, blood pressure, sleep apnea, fatty liver, arthritis, and even 14 types of cancer. 'Drugs like Wegovy and Mounjaro can help people with obesity (without diabetes) lose 15–20 per cent of their weight, leading to remission of several related health issues and improving overall function,' said Dr Kovil. However, Dr Salvi stressed these are long-term treatments for medical obesity, not quick fixes or cosmetic solutions, and must be used under medical supervision. Ozempic is injectable semaglutide, but it is not available in India. Wegovy, now available in India, is semaglutide at a higher dose. 'Both Ozempic and Wegovy have been shown to cause 16–18 per cent weight loss in 52 weeks,' said Dr Shivane. Mounjaro contains tirzepatide, a dual receptor agonist (GLP-1 and GIP), and differs from semaglutide. 'This 'twincretin' effect has shown 22–25 per cent weight loss in clinical studies, more than either semaglutide-based drug,' said Dr Shivane. 'The dual action improves weight loss and blood sugar control,' said Dr Kovil. These drugs are typically injected once a week subcutaneously, like insulin. An oral version of semaglutide (Rybelsus) is also available but is less effective than the injectable form, said Dr Shivane. Dr Kovil concurred: 'When the two hormones are combined, it helps in better weight loss and better blood sugar control.' Administered once a week via subcutaneous injection, similar to insulin –– every Sunday, for example, and the patient can self-administer the injection –– these drugs are highly effective in aiding weight loss. Semaglutide is also available as an oral tablet called Rybelsus, said Dr Shivane. 'While it is more affordable and widely accepted, its weight loss efficacy is lower than injectable semaglutide (Ozempic or Wegovy), possibly due to absorption or dosing factors,' he said. These drugs reduce stomach emptying and suppress appetite. 'They also target brain centres that regulate cravings,' said Dr Kovil. Normally, when a person eats less, the body reduces its basal metabolic rate (BMR), making it harder to lose weight. 'But these drugs prevent that drop in BMR, helping patients continue to burn calories efficiently,' he said. Common side effects – with Mounjaro, Wegovy, and Ozempic – include nausea, vomiting, acidity, burping, hiccups, diarrhoea, abdominal pain, and appetite loss. 'Rarer complications include pancreatitis, retinal changes (necessitating eye exams), and increased risk of medullary thyroid carcinoma, especially for those with a family history,' Dr Shivane said, adding that before prescribing these medications, it's important to take a complete family history check. The 31-year-old patient reported mild weakness near the end of the week before her next dose, occasional dehydration, and a disrupted menstrual cycle, which lasted only 1.5 days. Patients with existing gastrointestinal issues or gallstones need extra caution. 'These drugs are not for everyone. A thorough medical and family history is essential,' said Dr Kovil. The upside is that these drugs have also undergone large cardiovascular outcome trials. 'They've shown significant reductions in all-cause mortality in high-risk patients with diabetes or heart/kidney issues. Hence, the US FDA has recommended their use in such high-risk patients,' said Dr Shivane. According to Dr Kovil, injectable therapies offer scalability and a non-invasive option compared to bariatric surgery, which is restricted to a smaller patient population. However, he warned that stopping these drugs often results in weight regain, typically 10–12 per cent, within a year. 'These medications are most effective when taken long-term and paired with lifestyle changes,' Dr Kovil said. For V G, the benefits extended well beyond glycemic control. 'His need for blood pressure medications reduced from three to two, and he cut his smoking habit in half, showing better overall health awareness,' said Dr Kovil. Experts reiterated that these medications are not magic bullets. 'They're not substitutes for healthy habits. Diet and exercise remain the cornerstone of any weight loss journey,' said Dr Kovil. The female patient admitted that she has not been able to follow workouts 'diligently due to my work and lifestyle,' but manages at least 25 minutes a day with Zumba, weights, pickleball/badminton. 'Previously, the workout was zero,' she said. Experts recommended a diet that is low in carbohydrates and fat, and high in fibre and protein. As for exercise, they recommended at least 45–60 minutes daily, including muscle-strengthening or cardio exercises like cycling, swimming, jogging, skipping, brisk walking, or stair climbing. It's also important to note that muscle loss is common if these medications are not paired with a balanced diet and expert guidance, making professional supervision key, said Dr Salvi. Rattan asserted that while these drugs take the edge off constant hunger, they increase the need for expert guidance. 'Nutritionists and trainers aren't being replaced, but their roles are evolving. They are your essential partners, ensuring this powerful tool translates into safe, healthy, and lasting results. The fat loss journey still needs them, just differently,' said Rattan. In clinical practice, Dr Shivane first recommends a three-month trial of diet and exercise. 'Only if the patient is compliant but doesn't lose weight, do I prescribe Mounjaro or Wegovy,' he said. Cost remains a significant barrier – monthly expenses can range from Rs 25,000 to Rs 40,000, and insurance doesn't cover it. 'None of these medications work in isolation. The best outcomes are seen when they're combined with strict diet and regular exercise,' Dr Shivane said. 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. Jayashree Narayanan writes on fitness, health, aviation safety, food, culture and everything lifestyle. She is an alumnus of AJKMCRC, Jamia Millia Islamia and Kamala Nehru College, University of Delhi ... Read More
Indian Express
30-06-2025
- Indian Express
Vidya Malavade shows how to ‘engage the core correctly' for posture, toned appearance: ‘Ribs down, belly button moving towards the spine…'
Fitness buff Vidya Malavade recently shared a timely reminder on how to engage the core, demonstrating the correct way to enhance physical fitness, improve posture, and avoid back injuries. 'Let's learn how to engage the core correctly. It's all about the pelvis directions. The posterior pelvic tilt and the anterior pelvic tilt. Mostly, we aren't aware. We are in an anterior pelvic tilt with the belly hanging loose, leaving our lower back vulnerable to injury. So, engage the core. Get into the posterior pelvic tilt,' said the Chak De India! actor. She continued, 'Ribs down, belly button moving towards the spine, almost like zipping everything to keep it in place. Most importantly, don't forget to breathe. Many times, it feels strange in practice, but with awareness, it will get better. You can use this engagement through your yoga practice or lifting weights and even dancing, helping the belly tone up and save the lower back from pain and injury.' Taking a cue from her demonstration, let's understand why engaging the core is essential. Varun Rattan, founder of Evolve Fitness, said posterior pelvic tilt engages deep abdominal muscles. 'This can help with many exercises like planks, hollow hold, leg raises, etc., by creating intra-abdominal pressure,' explained Rattan. However, Rattan noted that the context is essential, and the posterior tilt is not a one-size-fits-all fix for all exercises. 'Heavy, compound exercises like deadlifts and squats are best performed by maintaining a neutral spine. Over-tucking the pelvis, like in a posterior pelvic tilt, would round the lower back, making it vulnerable to injuries. On the other hand, excessive anterior tilt would overstress the lumbar spine while performing exercises like ab wheel rollout,' said Rattan. A post shared by Vidya S Malavade (@vidyamalavade) Learning when and how to adjust your pelvic position can transform your training, ensuring safety and performance. 'Appearance-wise, once the core muscles are toned, they'll help the gut to stay in its place. If you get in the posterior pelvic tilt, it helps you pull the gut in, making your tummy look flatter,' said Rattan. 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.
