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How can a 34-year-old improve their core strength?

Dr Shakeeb Ahmed

Dr Shakeeb Ahmed Khan  |169 Answers  |Ask -

Physiotherapist - Answered on Mar 22, 2025

Dr Shakeeb Ahmed Khan is a senior consultant physiotherapist with over 12 years of experience specialising in orthopaedic and paediatric physiotherapy.
He has served as a technical consultant for the World Health Organisation, the United Nations, the Tata Institute of Social Sciences and several national and international NGOs.
Besides physiotherapy, he is keenly interested in disability management, early intervention, geriatric care and assisting children with disabilities.
Dr Khan has a bachelor's degree in physiotherapy from the Ravi Nair Physiotherapy College in Wardha, Maharashtra, a master's degree in disability rehabilitation administration from the National Institute for the Mentally Handicapped, Secunderabad, and a PhD in disability management from Bangalore University.... more
Asked by Anonymous - Mar 19, 2025Hindi
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Sir how to improve my core strength? Any exercises that you would recommend? I am 34

Ans: Dear Madam/Sir. Appreciate you reach out to improve core strength as many people do neglect core muscle strength. A strong core is essential for better posture, stability, and overall fitness. To strengthen your core, start with a plank, where you lift your body onto your forearms and toes, keeping your back straight and holding the position for 30-60 seconds. Next, try the bird-dog by getting on all fours, stretching one arm forward and the opposite leg backward, holding for a few seconds, and switching sides. The dead bug is another great exercise—lie on your back with arms and legs raised, then slowly lower one arm and the opposite leg before switching. For lower back and glute activation, perform glute bridges by lying on your back with knees bent, lifting your hips up, and lowering them slowly. Russian twists improve oblique strength; sit with bent knees, lean back slightly, and twist your torso side to side. Leg raises help target the lower abs—lie flat, lift both legs straight up, and lower them without touching the ground. Lastly, try the hollow body hold by lying on your back, lifting your shoulders and legs slightly off the ground, and holding the position while keeping your core engaged. Perform these exercises 3-4 times a week for better core strength and stability. Wishing you success in building a strong core!
DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.
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Hello sir, my son's rank in jee mains rank 25156 he got admission in electrical in silchar in josaa round, not in csab 1st round he got mechanical in kurushetra nit and he got admission in bits pillani rajeshthan for manufacturing engineering sir we are confused that whether we have to wait for 2nd and 3rd rounds in csab or he has good prospect in bits ,please guide us for good prospect for my son
Ans: Your son’s admission options include Electrical Engineering at NIT Silchar through JoSAA, Mechanical Engineering at NIT Kurukshetra via CSAB Round 1, and Manufacturing Engineering at BITS Pilani. NIT Silchar’s Electrical branch shows consistent placement rates around 80% with top recruiters like Amazon, offering average packages near Rs 12 LPA. NIT Kurukshetra’s Mechanical branch has an approximate 80% placement rate, with major industrial recruiters and average packages in the Rs 7.5-8.2 LPA range. BITS Pilani, known for its exceptional academic environment and strong industry connections, particularly excels in placements with nearly 90-100% of students placed, offering average packages in the range of Rs 18-20 LPA. Its manufacturing engineering branch benefits from this robust ecosystem despite lack of specific branch-wise data. Considering academic reputation, faculty quality, infrastructure, placement opportunities, and alumni network, BITS Pilani provides the most promising overall prospects. NIT Silchar and NIT Kurukshetra have good regional standing and opportunities but comparatively moderate placement outcomes.

The recommendation is to prioritize admission at BITS Pilani for Manufacturing Engineering due to superior placement outcomes, institutional prestige, and strong industry ties. If BITS is not preferred or feasible, NIT Silchar (Electrical) is a better option than NIT Kurukshetra (Mechanical). Waiting for further CSAB rounds is only advisable if aiming for significantly better branches or colleges aligned with your son’s rank. All the BEST for a Prosperous Future!

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