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You
should actually barrack me for that headline because anyone who
has ever done a single abdominal crunch knows, there is no short
cut to getting the perfect abs. And that thousands of crunches,
with the help of machines or otherwise, alone cannot guarantee
the six-pack of your fantasy. Developing a flat, ribbed belly
requires a careful combination of prudent diet, a fat-burning
exercise regime, plus exercises for the abdominal muscles.
Assuming you are eating healthy and burning
fat through regular exercise, what's the least you can do to get
a well toned mid-section? By least I mean the minimum. Suppose
you were to do just two abs exercises per session twice or three
times a week, which exercises would you choose? Here are my suggestions.
The first is the lying-down hip raise. The
first time you do this exercise, you will instantly see why it
is one favoured by serious fitness enthusiasts. It impacts your
AB muscles so much more than the plain vanilla crunch. Lie on
your back on a bench, length-wise and hold the top of the bench
with your arms behind your head. With your knees just slightly
bent, raise your legs from the hip and cross your legs at the
ankles; that's the starting position; now, without raising your
upper back push your hip upwards; hold for a second and then come
back to the starting position (see illustration). That's one repetition.
Do three sets of 25. If you do this exercise correctly, you will
feel the burn spread from the muscles in your lower abdominals
right up to the upper end of the abs.
The second is the horizontal plank. Lie on
a mat in the starting position of a push-up with your wrists under
shoulders, elbows straight. Keep your legs straight and balance
your body on your toes and forearms. Your body should form a straight
line through your trunk, waist and hips; don't let your stomach
sag or shoulders droop. Hold this position for 20 seconds (if
it is tough, start by doing it for 10 seconds and gradually increase
the time). That's one rep. Do 12-15 reps for a set. Do three sets.
-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.
ALL
ABOUT VIRAL FEVER
For
execs bent on putting more into every working minute, losing out
on even a single day's work can be hard to take. But if that happens
because you've just caught a fever that doesn't want to go away,
it would be best to skip a day's work and visit the doc. That's
because you may have caught viral fever, which you can ignore
only at your peril. Viral fever can be sapping, even fatal, if
not taken seriously. Here's a quick primer:
Symptoms: Besides fever, which may
be low or high and intermittent, viral fevers affect the upper
respiratory tract causing cough, cold, running nose and nasal
congestion. Red or watery eyes, muscles aches and pains, gastrointestinal
disorders leading to an upset stomach, nausea, vomiting are other
symptoms. Skin rashes could also appear.
Cause: Most viral infections are spread
by inhalation of aerosolised or suspended particles such as dust
or allergens, by intake of contaminated water or food, or by direct
contact. Some viral infections can also be transmitted sexually
or by direct inoculation into the bloodstream.
Treatment: According to Dr Anupam
Sibal, Medical Director, Indraprastha Apollo Hospital, New Delhi,
drugs like paracetamol, ciprofloxacin, amoxcillin, vitamin tablets
(vitamin B complex in particular) and septron can provide relief.
Also advised: complete bed rest, plenty of fluid intake and staying
away from any strenuous work or exercise for at least a week to
10 days.
Prevention: Viral fevers, by their
very contagious nature, are difficult to prevent. According to
Dr Sibal, a healthy diet that includes proteins, greens and natural
vitamins can beef up your immune system. This reduces the chances
of picking up an infection. Eat healthy, inculcate a healthy lifestyle,
build up your body strength through exercise and, to be on the
safe side, just maintain a healthy distance from sneezing and
coughing types.
-Roopali
Joshi
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