Are sit-ups bad for you?

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. Is this the ideal solution to get rid of the flab around your tum? Not entirely true say experts.

Sit-ups can hurt your spine
According to a Prof.,  his studies have demonstrated that repeated bending of the spine, when we do crunches, can damage spinal discs over time. Also, expensive gym equipment are nothing but unnecessary fads. and adds, “Exercises on a wobbly ball and similar devices won’t target the right range of muscles effectively.” Recent research suggests that many devices that claim to work your core muscles fall well short of their promise. In one recent study, researchers measured the degree to which core muscles were activated using a variety of equipment. The results showed that some, including sliding ‘core boards’ (which slide from side to side or back and forth to target the midriff) offered no greater benefit than traditional crunches and sit-ups. In fact some common core exercises, even those not involving equipment, are downright risky, adds  saying, “Instructors who tell people to ‘engage their core’ before they perform exercises are asking for trouble.”

He adds, “There was this theory that by ‘engaging’ the core you would target the deeply embedded transversus abdominus muscle, a thin band that holds the guts in. We now know that the practice leads to people squeezing their abdominal muscles, leaving the back unstable. It’s completely wrong and the reason so many people get hurt when they exercise.” Old-fashioned crunches and sit-ups are also not the recommended route to a stronger middle. “If these are all you do, the results are not only likely to be superficial but can overload the spine in a dangerous way,”.

Pros and cons of using gym accessories “Gym equipment helps increase intensity and gives you variety and variation, however, you can workout on your core muscles without them.”   “Gym accessories provide assistance and improve the range of stretch and contraction. However, they can give you bad spasms in your back if done in the wrong angle and can even cause a lower lumber injury.”

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. Is this the ideal solution to get rid of the flab around your tum? Not entirely true say experts.

Try this at home
Yoga expert  recommends these asanas to help you tuck that tummy in.

Parivrtta Janu Sirsasana (revolved head to knee pose): Sit with legs stretched out in front. Fold the left leg at the knee, keeping the right leg stretched out. Reach out your right hand to grasp the right big towards the right knee, lifting the left hand overhead, to pass it over the left ear and reaching for the right hand. Hold for 10-15 seconds, with normal breathing.

Release  to repeat for the opposite side. Benefits: It tones the spinal nerves, relieving stress. It’s used in therapy for  depression. Also, removes love handles, and abdominal fat. Tones inner  arms, hips and legs.

Setubandhasana (bound bridge pose): Lie on your back and fold legs at the knees. Keep feet flat, close to the hips. Stretch arms to hold your ankles. If that is not possible, then place hands flat on the ground as close to your ankles as possible. Inhale and exhale. Inhaling, raise your hips up ensuring your chin is firmly locked between the collarbones. Hold for a count of five to 10 initially. Exhale, dropping hips gently back to ground. Repeat thrice.