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Eight
out of 10 readers who write in with queries ask me what the best
abdominal workout is. While there's no simple answer to that-different
things work for different people--incorporating a Swiss ball into
your abs workout can be quite effective. Particularly so, because
it isolates and targets your core muscle area, rather than just
the superficial abs muscles. The exercise depicted in the illustration
targets the rectus abdominis-the main abs muscle-but can also
help strengthen the lower back and hip muscles.
The trick is to position yourself properly
on the ball. Begin by sitting on a Swiss ball with your feet flat
on the ground and spread shoulder-width apart. Now, lie back on
the ball and slide your feet in front simultaneously till the
ball is under your hips and lower back and knees are bent at right
angles. The ball should be contoured under your lower back. Put
your hands behind your ears and pull in your belly button toward
the spine. This is the starting position. Now, raise your chest
up and forward like doing a normal crunch but don't lean your
neck forward. Feel the impact on your abs. Hold the movement here
for a couple of seconds and then return to the starting position.
Three sets of 15 reps each twice a week is good enough. If the
movement becomes too easy, add resistance by holding a weight
plate or a dumb-bell behind your head.
Complement your abs workout with a 15 or
20-minute medium-intensity cardio training session: you could
jog at a moderate speed on a treadmill (or outdoors) or ride a
stationary bike. That, coupled with a regular weight-training
schedule, will help you keep burning the flab and get a flatter
mid-section. Of course, to get the best results, all of this has
to go with a sensible diet. That's the tough part. My recommendation:
eat four or five small meals instead of bingeing on two or three;
ditch the alcohol, dump the sweets and shun soft drinks. If you
do all of this, you're well on your way to getting that elusive
six-pack to show off.
-Muscles Mani
write to musclesmani@intoday.com
Caveat: The physical exercises
described in Treadmill are not recommendations. Readers should
exercise caution and consult a physician before attempting to
follow any of these.
OF
IRRITABLE BOWELS
The
urge to go right in the middle of that important meeting could
be a major source of embarassment, but, toilet humour apart, if
you're experiencing abdominal pain, diarrhoea alternating with
constipation, and a stool that has mucus, sometimes blood, it
could be IBS or Irritable Bowel Syndrome. That's an illness and
there is a cure for it.
Do certain foods aggravate IBS? Yes.
Spicy and fatty foods, caffeine and carbonated drinks are prime
suspects.
Does stress lead to IBS? No, but if
a person has IBS, stress can trigger it.
How can it be diagnosed? Medical research
is yet to unearth its causes, so IBS can be mistaken for several
other intestinal problems. According to Dr M.R. Chandra, a private
general practitioner, stool examination, an X-Ray of the bowel
and capsule endoscopy are essential to rule out other diseases.
Prevention: Eat smaller, more frequent
meals; add more fibre to your diet; bran, cereal, fruit (papaya,
oranges or melons) and vegetables are recommended. And avoid tobacco
and alcohol.
Treatment: Medication and change in
diet relieve the symptoms. Some people may be given tranquilisers
or anti-spasmodics to reduce the pain. But always consult a doctor.
-Nipa Charagi
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