Written By: Sameer Jha | Updated : December 19, 2014 3:17 PM IST
With everyone from Shah Rukh Khan to Karan Singh Grover sporting perfect six-pack abs these days, the rage amongst youngsters to get a ripped and flat stomach has never been bigger. One of the most commonly known exercises to work your abs is abdominal crunches and a lot of people do it to in order to get the abs they desire. However, they may not be as healthy as you think and could possibly damage your back if you don't do it perfectly.
According to Flight Lieutenant Akshay Chopra, fitness consultant and coach, 'Abdominal crunches may be an issue if you have a slipped disc problem. Otherwise also, they are a waste of time.'
Fitness trainer Arnav Sarkar though isn't as harsh on the popular exercise and blames incorrect technique for the problems faced by people. 'Any exercise has the potential to hurt you, if done incorrectly and when overdone. The crunch has been performed for thousands of repetitions by bodybuilders and fitness enthusiasts, and frankly there are negligibly few among them who have really had back problems due to it. Most of who have had problems are usually guilty due to bad technique followed by overdoing it. So, no, the crunch by itself is not bad for your back, unless you do it wrong or do too much.', he said.
Certainly, you wouldn't want to have six pack abs with a bad back. But that doesn't mean you cannot have a great set of abs either. When asked about whether doing abdominal crunches was necessary for a set of great abs, Chopra said, 'Not at all, they are not even required to work your abs. In fact, I have a sharp set of six packs and obliques being a sportsman and I don't do any exercise for the abs. A heavy intense leg workout will stimulate your abs like no other.'
Fitness trainer Arnav Sarkar too agrees to the fact that ab crunches are not necessary for six-pack abs. ''No! Infact some of the men with the best 6 packs like gymnasts, and sprinters might not even do any crunches at all. Great abs are more dependent on your bodyfat levels, which is more affected by your diet rather than how you train. Some other abdominal moves like hanging leg raises, pike walk, mountain climbers, etc which involve working many other muscle groups at once will actually be better at developing great abs.'
The Plank The perfect alternative to abdominal crunches
A healthier alternative to abdominal crunches, the plank could be just the right answer for a set of great looking abs. According to Chopra, 'The plank is a safer and better alternative, as it works your lower back and shoulders too.'
Sarkar too agreed that plank was better for the back. 'The crunch is not a dangerous exercise by itself. However, if someone has a pre-existing back injury which prohibits crunches, then yes, the plank might be a safer alternative.', he said.
Check out this video to know how you can do the plank:
How often should you workout your abs?
While working out your abs is important, a lot depends on your diet. So, rather than working out too much, make sure you eat more sensibly. Here is a diet you can follow in order to get six-pack abs.
According to Chopra, 'You can workout your abs daily or just once a week, it is your wish. But working them daily with multiple sets in order to get a flat stomach is stupidity. For a normal person, I would advise not more than twice a week.'
Sarkar too didn't advise a daily ab workout, and said, 'You are already working your abs everyday even when you are not training. Simply sitting straight will engage your core and work the abs. As far as the gym is concerned, 2-3 sessions a week should be plenty, provided you train it with some decent intensity. Remember, when it comes to being able to see your abs, its not so much what you lift at the gym, but rather what you dont lift at the dinner table to eat that matters more. '
Image source: Getty Images
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