Most weight watchers are constantly trying to get strong, flat abs.

They try weight

loss pills, quick fix surgeries, costly gym equipment, and long exercise routines
which often include crunches and sit-ups. For years, healthcare experts have been
discouraging people from taking short cuts to get flat, toned abs. The answer
according to them is to get off the couch, exercise and work off those extra kilos as
you mind what you eat. s this the ideal solution to get rid of the flab around your
tum! "ot entirely true say experts.
#it-ups can hurt your spine
$rofessor #tuart Mc%ill, director of spine biomechanics at the &niversity of 'aterloo
in (anada, says his studies have demonstrated that repeated bending of the spine,
when we do crunches, can damage spinal discs over time. )lso, expensive gym
equipment are nothing but unnecessary fads. *ichard +ingston, a member of the
,ritish )ssociation of #ports and -xercise #ciences, agrees and adds, .-xercises on
a wobbly ball and similar devices won/t target the right range of muscles effectively.0
*ecent research suggests that many devices that claim to work your core muscles
fall well short of their promise. n one recent study, at the 1iberty &niversity in
2irginia, researchers measured the degree to which core muscles were activated
using a variety of equipment. The results showed that some, including sliding 3core
boards/ 4which slide from side to side or back and forth to target the midriff5 offered
no greater benefit than traditional crunches and sit-ups. n fact some common core
exercises, even those not involving equipment, are downright risky, adds +ingston,
saying, .nstructors who tell people to 3engage their core/ before they perform
exercises are asking for trouble.0
6e adds, .There was this theory that by 3engaging/ the core you would target the
deeply embedded transversus abdominus muscle, a thin band that holds the guts in.
'e now know that the practice leads to people squee7ing their abdominal muscles,
leaving the back unstable. t/s completely wrong and the reason so many people get
hurt when they exercise.0 8ld-fashioned crunches and sit-ups are also not the
recommended route to a stronger middle. .f these are all you do, the results are not
only likely to be superficial but can overload the spine in a dangerous way,0 says
Mc%ill.
$ros and cons of using gym accessories
1eena Mogre, director of 1eena Mogre/s Fitness, says, .%ym equipment helps
increase intensity and gives you variety and variation, however, you can workout on
your core muscles without them.0 6olistic 6ealth guru, Mickey Mehta, agrees and
adds, .%ym accessories provide assistance and improve the range of stretch and
contraction. 6owever, they can give you bad spasms in your back if done in the
wrong angle and can even cause a lower lumber in9ury.0
Melissa :/(osta
Try this at home
;oga expert #hameem )kthar recommends these asanas to help you tuck that
tummy in.
$arivrtta <anu #irsasana 4revolved head to knee pose5= #it with legs stretched out in
front. Fold the left leg at the knee, keeping the right leg stretched out. *each out your
right hand to grasp the right big toe. nhale. -xhaling, drop the head towards the right
knee, lifting the left hand overhead, to pass it over the left ear and reaching for the
right hand. 6old for >?->@ seconds, with normal breathing. *elease to repeat for the
opposite side.
,enefits= t tones the spinal nerves, relieving stress. t/s used in therapy for
depression. )lso, removes love handles, and abdominal fat. Tones inner arms, hips
and legs.
#etubandhasana 4bound bridge pose5= 1ie on your back and fold legs at the knees.
+eep feet flat, close to the hips. #tretch arms to hold your ankles. f that is not
possible, then place hands flat on the ground as close to your ankles as possible.
nhale and exhale. nhaling, raise your hips up ensuring your chin is firmly locked
between the collarbones. 6old for a count of five to >? initially. -xhale, dropping hips
gently back to ground. *epeat thrice.
,enefits= 6elps you tone the back of the legs, from the hips to the calves. t removes
fat from the waist, upper thighs, and legs. t is therapeutic for lower backache. 6elps
deal with diabetes, blood pressure and hypothyroidism. mproves immunity.