: ting stronger and flatter abs is not about crunching anymore, check out the new position to get a flat midriff
Even die hard exercise fanatics get lethargic when it comes to doing abdominal crunches. There’s something about those repetitions and variations that make ab exercises a dreadful chore, no matter how motivated you might be for a six-pack. Now, however, it seems you have a good excuse to skip the crunches. According to a recent study conducted in the US, the classic sit up is ineffective and potentially damaging. The latest and most popular option for stronger, flatter abdominals is exercises using the Plank position. These are done by lying face down on the mat, resting on the forearms, with palms flat on the floor. Push off the floor hold for 20-60 seconds, lower and repeat. “People who do crunches eventually complain of neck and lower back pain,” says Nirbhay Singh, Centre Head, Ozone Gym in Delhi. “All athletes work out their stomach with plank exercises to minimise the injury risk.” Also known as core strengthening, Ozone has been offering a class using plank techniques thrice a week for the last two months.
For perfect abdominals fitness experts recommend frequent workouts of short duration, unlike strength building where you need a longer duration workout. “Ten minutes of abdominal exercises a day is better than half hour thrice a week,” says Sanjeev Kumar, a Delhi-based fitness trainer. According to the US-based study, when people do sit ups by lying with their back on the floor with their legs straight or knees bent, and come up, they rely more on the hips and less on the abdominal. “This is effective too, done the right way. It’s just that most people don’t get it right,” adds Kumar.
The Plank pose is a popular aasan in yoga as well. It features in the traditional Surya Namaskar position. Get into the push up position and hold, for anywhere between 30 seconds and a minute. However, this works well only if the stomach is held in tightly and you maintain the form, carefully. Experts recommend at least five weeks of regular yoga before attempting the plank pose. “Yoga is all about improving the core. In my yoga class we do plank exercises at least 15 to 20 times per hour,” says Mini Shastri, a Delhi-based yoga proponent. “You burn many more calories in the Plank pose than...
