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Trying to strengthen your core? Please don’t expect the answer to lie in sit-ups (and the US Army agrees).
If reports are to be believed, sit-ups place undue stress on your spine and can lead to lower back pain and even herniated discs. Because of the motion the exercise involves, it leads to the compression of the backbone in a manner that, even if done on a soft surface, has the potential of leading to bulging of the discs. This, in turn, will press the nerves leading to discomfort ranging from mild to debilitating.
Yoga expert Zubin Atre comments on the futility of sit-ups and emphasises that they leave the back especially vulnerable to injury.
Too caught up to read? Listen to the story here:
So, what’s the solution?
Strengthen your lower back, answers Zubin.
This report cites a study by the National Center for Biotechnology Information where two groups of people were selected in Illinois in 2011 for a study on the effects of sit-ups on belly fat. Of these, one group was made to do the exercise for six weeks while the other wasn’t. At the end of the period and after detailed measurements, it was found that sit-ups did nothing for the waistlines of the participants. While there was improvement in the muscular strength of that group, there was no fat-loss on the waist.
The same report further goes ahead to point that in 2005, it was found that the US soldiers who were stationed at Fort Bragg, a military installation of the US Army, held sit-ups responsible for 56 percent of their injuries sustained during their two-year-long Army Physical Fitness Test.
Zubin agrees on the ineffective nature of sit-ups when it comes to weight loss and says:
Similarly, holistic expert Vesna Jacob says that sit-ups by themselves don’t have a lot to offer if the goal is slimmer waistlines.
Research suggests, however, that there are better alternatives to sit-ups which would help strengthen the core. One of them involves holding planks.
While some studies might have recently debunked the benefits of this exercise too, there is still support for planks in the fitness community when it comes to strengthening the core.
If injury is a concern, planks are definitely the better choice of the two.
It’s important to keep the body moving, says Vesna, but it’s also important to listen to the body and give it time to get there. If you’re not following this, all the huffing and puffing would amount to nothing.
It’s further important to build core strength because it helps in maintaining balance and keeping the backbone firmly supported, especially if your lifestyle involves sitting at a desk for long hours.
Vesna says that the reason sit-ups have stuck around for so long is linked to people’s need to quantify their workouts.
Zubin adds that standards of beauty have changed drastically over the centuries with different practices and ideas related to fitness moving in and out of our regimes. However, if you’re looking for weight loss, you may just skip sit-ups and instead pay attention to what you’re eating, sleep quality, metabolic rate, water content in the body, protein intake, what does your day look like and the daily level of activity.
The importance of diet cannot be insisted enough and sometimes, says Zubin, just educating yourself about that would be enough to lose weight.
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Published: 16 Aug 2018,02:22 PM IST