All about crunches and squats

Some exercises become so common that few people take the time to question their effectiveness and over time they end up vastly overrated. But keep in mind that “overrated” does not mean “bad.” It simply means there are better choices to opt for.

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The crunch and the squat are considered staple exercises in most fitness programmes. However, not all exercises are created equal.

The crunch

Crunches are probably the most commonly known exercise. However they are not the best exercise for abdominal toning, despite the common misconception that they’re the direct path to a six pack. Since crunches only work the front and sides muscles of your abdomen, relying on rep after rep of this monotonous exercise won’t do you much good. Crunches have some value, but they just don’t work as well as you think when you want to get rid of belly fat and carve out a smaller waist.

The pitfalls

Injury prone: Crunches can put damaging strain on your neck and back which can lead to pulled muscles and injuries.

Imbalance: Crunches strengthen just a few muscle groups and neglect deeper core muscles, critical aspects of the spine, as well as the role our core plays in the whole body. Overdone: A primary disadvantage of crunches is that many people overdo the recommended number of repetitions. Ten to 20 crunches performed at a steady pace and with proper form are preferable to 100 sloppy ones, but this advice is often ignored.

Better alternatives

Plank variations and compound resistance exercises are way better alternative to crunches. Also, incorporate balance ball exercises into your routine. These balancing exercises will activate a much wider muscle range as well as the stabiliser muscles.

The squat

If you’re looking for a powerful way to boost your overall fitness and get some serious results, look no further than performing squats. Squats are a full-body exercise that work the hips, glutes, quads, and hamstrings, and help strengthen the core.

The highs

Functional Exercise: Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance.

Prevent Injuries: Most athletic injuries involve weak stabiliser muscles, ligaments and connective tissues, which squats help strengthen.

Better Posture: Squats are a great way not only to improve your posture, but also build better balance.

Healthy knees: Squats help keep your knees supple and strong, improving your flexibility and preventing injury. The bending and stretching of your knees will strengthen your knee muscles and allow more oxygen and blood to flow around the joints.

Complete workout: Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs.

Versatile: Squats are also a versatile exercise. They can be done in almost any location, with or without the use of weights or equipment.

The backlash: Squats have long been criticised for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue.

Verdict: Keep on at it

(Kalra is a Chandigarh-based fitness expert)