Latest news with #Pilates
Indian Express
34 minutes ago
- Health
- Indian Express
Actor Helen does Pilates at 85, Rakesh Roshan uses it in his workout: Is this the best strength training routine for the elderly?
Who would have wondered that yesteryear actor Helen would be as fit as a fiddle at 85, self-admittedly feeling like a girl with no joint or bone difficulty? Her mobility, as she jumps on a trampoline in a viral video, is because of Pilates. In fact, a couple of days ago 75-year-old Rakesh Roshan, too, was seen using Pilates routines in his mixed workout regime, stretching, lunging and jumping. What was interesting is that both used Pilates, particularly the ball exercises that strengthen their lower limb functions. 'Pilates is an easily doable strength training routine, where the muscles contract against an external force, be it a prop, resistance bands or your own body weight. The ball becomes particularly handy for elders because it adds an element of instability, forcing muscles to work harder to maintain balance and control, thus increasing strength and engagement. Pilates with a ball is good for strengthening core muscles, improving flexibility and restoring balance,' says holistic health expert and fitness coach Dr Mickey Mehta. Why Pilates is good for the elderly: Can it be taken up post-70s? First of all, any age or degree of fitness can benefit from an exercise regime. Movement and strength have no age restrictions or expiration dates. Regardless of age, the body still responds to effort and yearns for attention. It's never too early to form a lifelong habit, and it's never too late to start. All you need to do is get your regular tests and endurance checked before you begin. Pilates is a low-impact exercise format involving repetitive movements that work your muscles and require focus. It is actually a take-off or adaptation of yoga. There you hold the poses, here you move the limbs continuously while controlling your breathwork too. It requires virtually no equipment and is adaptable for all ages and fitness levels. Why is it a more workable routine for the ageing population? It improves muscles, immunity, body flexibility and helps with longevity. That's because all movements require a well-coordinated synchronisation of mental awareness, nervous system, joints, bones and muscles. It makes joints flexible and mobile, giving the elderly agency of movement. Since Pilates requires both concentration and precise movements, it improves the prefrontal cortex of our brain, the part responsible for memory and decision-making. Since it gives body confidence, it keeps depression at bay. Strong muscles support your spine and prevent you from stooping. Your pelvic floor and diaphragm stay in place. It works on the principle of sub-maximal progressive resistance training, or using light weights and props lower than your body capacity, but increasing repetitions. This way, you increase endurance without the body crashing and can avoid organ fat. What does research say? Research has shown that older people who did Pilates for four weeks increased their core strength and balance. This is very important to prevent falls. Data shows that when people 65 and older use a Pilates reformer (equipment that looks like a platform on wheels) just once a week, they may see improved balance and mobility in 10 weeks.
Toronto Sun
7 hours ago
- Entertainment
- Toronto Sun
These popular workouts could ruin your sex life
Young woman doing the glute bridge pose on exercise in gym. Getty Images Reviews and recommendations are unbiased and products are independently selected. Postmedia may earn an affiliate commission from purchases made through links on this page. There are all kinds of exercises that target different parts of the body, and if they aren't done correctly, they do more harm than good. This advertisement has not loaded yet, but your article continues below. THIS CONTENT IS RESERVED FOR SUBSCRIBERS ONLY Subscribe now to read the latest news in your city and across Canada. Unlimited online access to articles from across Canada with one account. Get exclusive access to the Toronto Sun ePaper, an electronic replica of the print edition that you can share, download and comment on. Enjoy insights and behind-the-scenes analysis from our award-winning journalists. Support local journalists and the next generation of journalists. Daily puzzles including the New York Times Crossword. SUBSCRIBE TO UNLOCK MORE ARTICLES Subscribe now to read the latest news in your city and across Canada. Unlimited online access to articles from across Canada with one account. Get exclusive access to the Toronto Sun ePaper, an electronic replica of the print edition that you can share, download and comment on. Enjoy insights and behind-the-scenes analysis from our award-winning journalists. Support local journalists and the next generation of journalists. Daily puzzles including the New York Times Crossword. REGISTER / SIGN IN TO UNLOCK MORE ARTICLES Create an account or sign in to continue with your reading experience. Access articles from across Canada with one account. Share your thoughts and join the conversation in the comments. Enjoy additional articles per month. Get email updates from your favourite authors. THIS ARTICLE IS FREE TO READ REGISTER TO UNLOCK. Create an account or sign in to continue with your reading experience. Access articles from across Canada with one account Share your thoughts and join the conversation in the comments Enjoy additional articles per month Get email updates from your favourite authors Don't have an account? Create Account Now apply those rules to trending workouts that are intended to help your sex life. Kegels, Pilates and even cycling, can impact intimate health for better or worse, depending on how you're doing them. There are TikTok challenges that tout themselves as a new way to get in sex-ready shape, but it could cost you. As fitness fads go viral, more people jump on the bandwagon, only focusing on the finished product and not considering the side effects. But according to Anita Fletcher, a sex and relationship expert at adult toy brand Fantasy Co., some popular exercises could be silently sabotaging your sex life. 'The fitness world is full of trendy workouts that get popular because they promise amazing results quickly. But our bodies are complex systems where everything connects — you can't just isolate one area without affecting others,' Fletcher explained to The Toronto Sun. Your noon-hour look at what's happening in Toronto and beyond. By signing up you consent to receive the above newsletter from Postmedia Network Inc. Please try again This advertisement has not loaded yet, but your article continues below. 'What's particularly concerning is how few fitness professionals understand the connection between exercise and sexual well-being.' RECOMMENDED VIDEO Fletcher said that Kegel exercises are meant to strengthen the pelvic floor and boost everything from bladder control to orgasms. But they can backfire spectacularly if you overdo it. 'An overly tight pelvic floor can cause pain during intercourse, make orgasms harder to achieve, and even trigger muscle spasms that shut down arousal entirely,' Fletcher explained. Because people already have tense pelvic floors from stress, sitting all day or previous injuries, she recommended learning to fully relax your pelvic floor first. 'Try alternating between tensing for tensing seconds and releasing completely for 10 seconds. And limit sessions to five minutes, three times weekly — not the hundreds daily that some influencers recommend.' This advertisement has not loaded yet, but your article continues below. People on spin bikes in gym. (Getty Images) Getty Images Spinning or cycling is great for cardio but extended time on a bike seat, particularly one that is narrow and hard, can compress nerves and blood vessels in the genital area — and that pressure can lead to erectile difficulties, decreased arousal or difficulty reaching orgasm. Fletcher advised opting for a 'wider, padded seat that distributes pressure away from sensitive areas,' and try to 'stand up regularly during rides, shift your position often, and take days off between intense cycling sessions.' Woman doing crunches at home. (Getty Images) Getty Images Traditional abdominal workouts like crunches and sit-ups could be sabotaging your sex drive as they create excessive tension in the pelvic floor and lower abdominals. 'Balance those crunches with yoga exercises that release tension, like happy baby pose or child's pose,' Fletcher said, noting that by engaging your deep transverse abdominals rather than just the surface muscles can protect your pelvic floor while still strengthening your core.' This advertisement has not loaded yet, but your article continues below. Two women doing bridge exercise with raised leg static core muscles exercise using Pilates reformer machines. (Getty Images) Getty Images And while Pilates may target deep muscles and improve flexibility, the constant 'navel to spine' action can be hard on the body. 'Instructors often tell people to pull their belly button toward their spine and hold it there,' Fletcher said, but the hollowing of the abdomen, when done constantly, can lead to shallow breathing and a perpetually tense pelvic floor, neither of which supports healthy sexual function. She suggested finding instructors who 'emphasize release as much as engagement.' Ultimately, she advised everyone to pay attention to how their body feels during sex and other intimate moments. 'If you're experiencing decreased sensation, difficulty with arousal, pain during intercourse, or trouble reaching orgasm, your workout might be the hidden culprit.' Editorial Cartoons Sports Toronto & GTA Canada Columnists
New York Post
9 hours ago
- Business
- New York Post
Amsterdam's buzzy fitness spot Rostudios coming to Greenwich Village NYC: ‘The ideal home'
The first US location of Amsterdam-based fitness concept Rostudios is coming to Savanna's 799 Broadway at East 11th Street. The lease for the 9,000 square-foot studio is for 10 years and it's expected to open in the second quarter of 2026. Facilities will include a spin studio and an area for Pilates classes. Rostudios founder Rogier Van Duyn called it 'the ideal home for our first US location' where it will be a 'sanctuary where the community can connect, recharge and thrive through movement.' Advertisement Rostudios is coming to 799 Broadway at East 11th Street. Google Maps The 12-story, mixed-use building opened in 2022 and quickly drew office tenants such as Wellington, Rithm, and Bain. The office portion is 79% leased and only one office floor remains available. Savanna bought the building late last year. Ground-floor retail asking rents are $200 per square foot. The Rostudios deal was brokered by Cushman & Wakefield's Steven Soutendijk and Patrick O'Rourke. Advertisement Fisher Brothers has leased more than 35,000 square feet of leases for its pre-built spaces at 299 Park Ave. before they're even finished. The tenants are One William Street Capital Management, P10 Intermediate Holdings; and Tailwind Management. The deals account for three of five prebuilts now in construction on the third and fourth floors of the 1.2 million square-foot tower, which is 98% leased. The largest tenants include UBS, Capital One and King Street Capital Management. Advertisement 299 Park Ave. Google Maps Landlord partner Winston Fisher said the prebuilt tenants will enjoy exclusive access to a private lounge and gym. He said the leases are 'yet another signal that lading tenants continue to prioritize well-located, trophy-asset space.' The building recently saw $20 million in capital improvements including a redesigned lobby and exterior facade.
ABC News
15 hours ago
- Health
- ABC News
Should you train cardio and strength on the same day?
Tegan Taylor: Norman… Norman Swan: Tegan? Tegan Taylor: You have told me in various guises over the years the different things that you do for exercise. I know that you cycle at the moment. I know you've been a fan in the past of high intensity interval training. I know that you've been doing Pilates. But what I want to know is, across a typical week, what's the mix? Norman Swan: Well, I cycle a lot into work, so almost every day I'm getting what you call endurance or aerobic exercise cycling, which is quite a lot of exercise. And almost every day I'm doing some strength work as well, whether it be Pilates, gravity-based stuff or stuff with weights. Tegan Taylor: Look at you just fulfilling the Australian guidelines on physical activity. What a guy. Norman Swan: Yeah, but I still look like the guy you'd kick sand in his face. That was an ad that used to be for Mr Universe, you know, be like Mr Universe. 'I was once the guy who had sand kicked in his face and look at me now,' and he looks like Arnold Schwarzenegger's dad. Anyway… Tegan Taylor: I love your timely references, and also how you reenact things so briefly. Norman Swan: That's right. You can't see my arm movements here, but yeah, that's right. Tegan Taylor: Well, the mix of physical activity on a certain session or on a week is the topic of this week's What's That Rash? and I'm super excited to get into it because it's a rich seam to mine. Norman Swan: It is, on What's That Rash? , which is where we answer the health questions that everyone's asking. Tegan Taylor: So today's question comes from Vicky, who says, 'I'm wondering if there's benefit to training cardiovascular fitness like jogging and swimming on a separate day to weights and strength training, or is combining the two in the same training session best for maximising results?' Norman, this is something I hadn't ever really thought about much before. But, as we've discovered, there's actually quite a lot in this. Norman Swan: There is a lot in it, and there's a lot riding on it if you are an elite athlete and you're trying to get the optimal training regime, and that's where you've got to separate this out, because most of the research is actually not into people like you or me, or shall I just say 'me' because you are much fitter and stronger than me, but in the elite sport context, what's the best way of doing that? And we've probably got to get some definitions right up front, so… Tegan Taylor: Well, I think we should start with some groundwork as to…if we're not talking about elite athletes, which we will probably talk about quite a bit in this chat because, as you say, a lot of the research is in that space, but for the average Australian who looks like they might get sand kicked in their face, what are the recommended amounts of physical activity across a week? Norman Swan: Well, the physical activity guidelines, it depends on whether you're having moderate or vigorous activity. Moderate activity is activity where it's actually hard to have a conversation while you're doing it, so it's not relaxed, low-level things. So if you can gossip about the kids or your friends on a walk around the park, that is not moderate intensity exercise. You've got to be walking fast enough or jogging so that it's hard to have a conversation. Vigorous is just one step up from that, where you really couldn't even think about starting to talk because everything's going into the exercise that you're doing. So if it's moderate intensity exercise, it's two and a half to five hours a week, which really means on most days of the week you're having about 45 minutes of moderate intensity exercise. It's a bit less than that with vigorous. Vigorous activity means you can probably compress that into a shorter period of time. But the recommendations also (and going to Vicky's questions) say that at least two days a week you should be including muscle strengthening activities, and that includes push ups, pull ups, squats, lunges, lifting weights or household tasks that involve lifting, carrying or digging. So none of it is mild exercise, it's all at a level which you're feeling a bit of stress on your system. Tegan Taylor: And there's nothing in there saying that you can't do them as part of the same thing, although I guess depending on how you read it, you could say, oh, I have to do this. And also the strength training separately. It doesn't say that. Norman Swan: To the contrary, they're saying that in your 45 minutes of cardio type exercise, aerobic type exercise, you should take some time out. And I think if you look at it it's maybe 15 minutes of the 45 minutes, I can't remember exactly, that is associated with muscle strengthening. So yes, it is part of that aerobic 45 minutes that you're having. And remember that muscle strength is a really important part of our wellbeing, particularly as we age, because as we get older we lose muscle mass, and that's a route to frailty. So you really want to be being as strong as you can, within the limits of your ability to do exercise, going through life. Tegan Taylor: And there's a term for this mixture of cardio and strength-based activities, it's called concurrent training, where you're doing strength and cardio in the same workout. The thing that I find interesting about this is that I find it very difficult to do cardio without involving my muscles in a pretty big way and doing the sorts of things that you would consider to be strength based, and I find it really hard to lift weights and not get puffed. So can you really separate these two things from each other anyway? Norman Swan: Well, you can in terms of what's dominant, but it's true that a lot of muscle strength exercises…I mean, just try doing squats. Squats do get your heart rate going, and if you are doing reps with weights, that gets your heart rate going, so it's very hard to separate them, and that's where the goals of your exercise start to come in. Tegan Taylor: Muscle strengthening is quite an ancient thing that men especially have done for a really long time. I was actually shocked to discover how recently it was that we realised that cardiovascular exercise was good for us. I was really surprised that even for the first half of the 20th century doctors often believed that strenuous exercise would perhaps cause a heart attack rather than prevent it. Norman Swan: Yeah, and it was a fellow Glaswegian who really pioneered this research. A good Jewish boy from Glasgow, actually he was from Liverpool originally, but then trained at the University of Glasgow… Tegan Taylor: You'll claim him. Norman Swan: …and then a public health researcher at the London School of Hygiene and Tropical Medicine, really a pioneer, Jerry Morris, and he did this seminal study which was looking at double-decker buses in London and comparing the health and wellbeing of drivers to the conductors who were running up and down the stairs. Tegan Taylor: Such an interesting controlled study, because it's controlling for so many different things, socioeconomic factors, by choosing two groups of people working in the same industry, working probably the same kind of shifts, but the real difference there is their physical activity levels. Norman Swan: Yeah. I mean, not perfect, because it's likely that bus conductors were a bit fitter to start with because they were able to get up and down the stairs, but nonetheless it was a pioneering study in its day, and it showed drivers were much more likely to die of a heart attack than bus conductors, and if bus conductors got heart disease, it tended to be milder, they tended to develop more angina rather than suddenly getting a heart attack. But going back to Jerry Morris, he showed conclusively really that cardio (in other words aerobic exercise rather than muscle strengthening) helps your cardiovascular health and reduced the risk of heart attacks and strokes. Tegan Taylor: Do you know what's really lovely? At the Olympic Games in 1996 he got an honorary Olympic gold medal in recognition of his excellence in the science of sport and exercise. How cool is that? Norman Swan: Super cool. And what's also super cool is that he didn't die until he was 99 years old. Tegan Taylor: See, he knew what was up. That's so cool. So let's talk about cardio exercise first then. Do we have specific definitions of what constitutes cardiovascular exercise? Norman Swan: Yeah, it's about your heart rate, in many ways, it's about an exercise that stresses your cardiovascular system and gets your heart rate up into a proportion of the maximal heart rate, usually round about between 50% and 70% of your maximum heart rate, which is age adjusted. And what's been shown is that if you do that on a regular basis, you reduce your risk of coronary heart disease, but not only that, your blood pressure tends to come down, your resting pulse rate comes down. And really the only way you can get your pulse up to that sort of level for a reasonable period of time is by exercising all your muscle groups. You're not going to do it necessarily with a pair of weights in your hand, trying to strengthen your biceps. Tegan Taylor: So vigorous physical activity, getting your heart rate up into that space. And in addition to giving those long-term health benefits, you're also increasing your endurance, if performance in a cardio based sport is important to you (for example, long distance running). Norman Swan: Yes. So this is where the issue of the research being done into sportspeople, because concurrent training is good idea in theory because you knock off two things at the same time, but do you work against it? And what the research shows (and it's taken a long time to get back to Vicky's question, but it's an important question) is that if you are an ordinary person training for benefit, concurrent training increases both strength and endurance and aerobic fitness. It doesn't necessarily improve power. Tegan Taylor: So, strength based. Norman Swan: It's strength based, but it's also about being able to recruit power quickly. So if, for example, you are training, even though you're not an elite sportsperson but you're training for tennis or squash, that power thing is affected by aerobic training. Now, it's thought that it's about which parts of your body you're training. So if, for example, your aerobic training is mostly your legs and you're wanting power in your legs, then there is interference. Tegan Taylor: Oh, I thought you were going to say there was going to be benefit there, but are you saying… Norman Swan: No, it's interference. Your power goes down when you are doing it. It's probably that you are exercising the same muscles, they're tired and not getting the same benefits. So for example, if you are rowing as your aerobic exercise, which is more of a whole-body thing, and you're wanting to train for power in your lower limbs, it looks as though you do not compromise power. You might get more strength by separating out the two, but who's got time for that? In a practical sense, you will improve strength and aerobic fitness if you want to do them both at the same time. Tegan Taylor: Well, you say 'who's got time for that', but let's say you are trying to optimise, let's say we are talking about an elite sportsperson, Vicky's writing to us from the AIS. What is the optimal…is there a certain order that we should be doing things in? Should we be separating it by days, like aerobic training on one day, strength-based training or power-based training on a different day? Norman Swan: The literature is mixed on this. For example, if you were doing it on the same day, you would watch what aerobic exercise you're actually doing. So if you're wanting to get power, and the power is particularly in the legs, you might focus for your aerobic training on rowing, or indeed cycling, static cycling, because cycling is a concentric exercise which is different from the muscle movement you might want to get if you're going from scratch to a full sprint. Tegan Taylor: But for the average person, we're going to come back to one of our little refrains, which is the best exercise to do is the one that you're going to do, it's the exercise that you enjoy and that fits into your lifestyle, and to not overthink it too much. Norman Swan: Yes. Well… Tegan Taylor: You like overthinking. Norman Swan: I don't think this comes naturally, so I think you've got to think about it. You've got to think about you're out for a walk and you pass a bench where you might do push ups and where you stop and do squats, you've got to think that through so that you're doing all of that in one session, and you will improve your strength, and you will improve your aerobic exercise. It might not make you the fastest on the field, but very few of us want to be. Tegan Taylor: Yeah, you want to live the longest, then you can out-lap everyone. So Norman, we've talked a lot about sports performance in this chat. What we haven't really talked about is some of the other reasons why people are keen on exercise, apart from longevity, i.e. weight loss. Norman Swan: Yeah, I'd rather talk about fat loss. Tegan Taylor: Okay, yes, good distinction. Norman Swan: There's pretty good evidence in the scientific literature that if you do concurrent exercise, in other words strength training and aerobic exercise in the same session, you burn more fat. So if fat loss is your aim, you want to be doing the concurrent training, it's really good for that. Tegan Taylor: Let's say you are doing concurrent training, you're going for your walk or whatever, does it make a difference…what do we know about whether you should be doing your cardio first or your strength-based stuff first? Norman Swan: It doesn't seem to make any difference, from the literature that we've got together for this program, although I'm sure people would argue about it. I mean, in the days when I could afford a personal trainer, the personal trainers would actually vary depending on what they would do. Some of them would get you running on the machine and then do the strength training, and some people will get you to do the running on the machine afterwards, and some people would get you to do none at all. And I don't think it makes any difference, which is why I don't have a personal trainer anymore. Tegan Taylor: So, the bottom line for Vicky then? Norman Swan: A bottom line for Vicky is that if power is what you're after in elite athletes, then there is an issue with concurrent training. It doesn't mean you can't have it, but you've got to think through what aerobic exercise you're doing, that it doesn't interfere with the muscles you want power from. If you're just ordinary people like you and me who want to live as long as possible, as healthy as possible, strong muscles, concurrent training is fine, but you've got to think that through so that you're actually doing realistic exercises. And what we haven't spoken about is progressive exercise. Tegan Taylor: Oh, better talk about it quickly then. Norman Swan: You've got to have a consistent level of difficulty, and for that you've got to pile on the weights as time goes on, or pile on the extra exercise. But the good thing is if you're tight for time and you do the exercises faster, the aerobic ones, you get through more burning in less time. Tegan Taylor: At a training session I was at the other day, they finished us off by doing bicep curls. And you'd start with a weight, and then when you couldn't get to do any more, then you'd switch to the lower weight, and by the end you had two-kilo weights, and even lifting those, it felt like they weighed about 20 kilos each. I was cooked and I could barely move the next day. Norman Swan: So a lot of people think that exercising to muscle exhaustion is the trick, rather than necessarily piling on really heavy weights. So doing multiple reps rather than three or four reps with a really heavy weight, because that will tear your muscle fibres. But this whole issue of tearing muscle fibres just for bigger muscles is not necessarily strongly equated with strength that you need for the future. Tegan Taylor: And actually on that, if you want more about muscle strengthening, muscle hypertrophy, we did do a What's That Rash? episode on that in January last year called 'why no pain no gain is bull', so you can check that out on the ABC Listen app. Norman Swan: And you can also check out our protein intake What's That Rash? because to strengthen your muscles and do well, you need an adequate protein intake, so you can go to that What's That Rash? as well, and we'll have both those in our show notes. Tegan Taylor: There's a What's That Rash? for everything. And I've got to know, Norman, what's your next exercise that you're doing? What's your next workout going to be? Norman Swan: I've got to get on my bike and cycle home. Tegan Taylor: And I'm planning to go for a swim tonight. Well, Vicky, thank you so much for the question. If you've got a question that you'd like us to dig into and get super nerdy about, we love it, and the email address is thatrash@ Norman Swan: Let's go to the mailbag. Tegan Taylor: Yes. So Nat has messaged in. So we talked a few weeks ago now…Norman, we're always talking about N-equals-one studies, where people have self-experimented, and then when we did our live show on knuckle-cracking, we talked about an N-equals-one that won an Ig Nobel Prize a few years ago, about someone who cracked the knuckles of one hand only for 50 years to see if it developed arthritis, and it didn't. Nat has done an N-equals-one study for us similarly. Would you like me to share what it is? Norman Swan: I would. I love these pioneers of medical knowledge. Tegan Taylor: So this one is in relation to our episode on acne that we did a little while ago. Nat says, 'In my early teens my mum repeatedly told me that if I squeezed my pimples, they would get worse. I decided to test this theory at about age 13, and for the next five or so years, I only ever squeezed or popped pimples on the right side of my face…' Norman Swan: Oh, unilateral plook popping. Tegan Taylor: '…leaving those on the left side to fester unhindered. At the end of my experiment, at around 18 years of age, I had to concede that my mum was right and that the right side of my face did in fact get far more pimples than the left, and the skin was more scarred and uneven than the left.' Norman Swan: What a sacrifice to make for medical science. Tegan Taylor: Thank you for your service, Nat. Nat goes on to say, 'It was one of the rare occasions when the many medical myths spouted by my mum did turn out (for me at least) to have some credibility, though I'm unsure whether the cause was the pimple squeezing action or the transfer of a cocktail of bacteria via grubby teenage fingernails.' Norman Swan: Yeah, my bet's on the latter. Tegan Taylor: It could be a bit of both, I think. Norman Swan: We love N-of-one studies, keep them coming. Tegan Taylor: Nat, thank you so much for that. And you can always send your feedback, your N-equals-one studies, your body building tales of woe, all of it can come to thatrash@ Norman Swan: See you next week. Tegan Taylor: See you then.
Indian Express
21 hours ago
- Entertainment
- Indian Express
How Masaba Gupta trained for her cabaret performance cameo in Kesari Chapter 2: ‘We didn't chase shortcuts'
You're not the only one if Masaba Gupta's short cameo in the Kesari Chapter 2 took you by surprise! In a stunning blue ensemble, the ace designer dished out a cabaret performance that had us hooked to the screen. Celebrity fitness coach Apoorv Mathur gave us a peek into the behind-the-scenes of Gupta's getting-ready process, sharing that her agile dance moves were a result of weeks of healthy eating, working out, adequate sleep and mindset shifts. 'We didn't chase shortcuts. We just kept showing up — one workout, one habit, one choice at a time. It wasn't just the gym. It was food. Sleep. Mindset. Everything levelled up,' he mentioned in his Instagram caption, highlighting the fact that the designer locked in and 'backed the process fully' despite nursing an infant and juggling work full-time. To understand the benefits of this exercise routine, we reached out to personal trainer Deepika Sharma, who shared some insights into the exercises Gupta was seen doing in the video. An intense move that gets your heart racing while building upper body power. It's amazing for burning calories, firing up the core, and building that explosive energy needed on stage. She also does single-arm kettlebell lifts, which help with balance, coordination, and core control. These aren't just for strength—they teach your body to move better, which is crucial when you're doing complex choreography. Deadlifts work multiple muscle groups at once—glutes, hamstrings, back, and core. They're great for improving posture, building strength, and boosting metabolism. Basically, it's a go-to for full-body power. Dr Deepthi Bawa, senior consultant-gyneacologist, IVF specialist, laparoscopic and cosmetic surgeon, SPARSH Hospital for Women and Children, told that functional strength training exercises enhance pelvic floor health, which is essential to prevent urinary incontinence and support recovery from vaginal or cesarean delivery. In fact, engaging in strength training postpartum aids in boosting overall energy levels and combating fatigue, as it promotes better blood circulation and increases endorphin production. While not shown in the reel, Masaba has talked about how yoga and Pilates are a big part of her fitness. They help with flexibility, balance, and mental clarity—all of which support her strength training and make her movements more fluid and controlled. Akshay, managing director at FitClub, shared that 'Pilates focuses heavily on core muscles, essential for stability and balance. A strong core reduces the risk of injury and enhances performance in other exercises like weightlifting or running.' According to Varun Rattan, co-founder, The Body Science Academy, Noida, integrating a properly designed core training programme can help in gaining neuromuscular control, stability, endurance, and strength of the core. 'Basic athletic actions such as swinging, throwing, jumping, and running require a stable core to generate high amounts of power from the core to the extremities,' he elaborated. Improving the way you land and strengthening your core muscles will increase stability in your lower body during activities like plyometrics and resistance training. 'A well-rounded core training programme should be thorough, gradual, and cover all aspects of muscle function, including force production, reduction, and dynamic stabilisation,' said Rattan.
