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Better Alternatives To Crunches For A Stronger Core, As Per Expert

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Better Alternatives To Crunches For A Stronger Core, As Per Expert

When it comes to core workouts, crunches have long been the go-to exercise for fitness enthusiasts, especially for those looking to strengthen their core. Yet, fitness experts have now witnessed a shift and are encouraging individuals to perform improved exercises for the same that offer even better outcomes. Experts suggest that exercises that do not put pressure on the neck and back (as crunches do) and also work more on the tummy muscles are the best to cater to this purpose.

In an exclusive interaction with the editorial team of Onlymyhealth, our expert  Dr Kapil Dave, Director of Sports – Sharda University – Noida, shared that if you’re finally prepared to move beyond a basic set of crunches, try these crunch-free moves that hit your entire core. 

“Crunches mainly work the rectus abdominis, the superficial ‘six-pack’ muscles. They do have a role in building core strength, but they miss other crucial muscles such as the transverse abdominis, your deep core stabiliser, obliques, and lower back muscles. Furthermore, crunching motions repetitively may cause strain to the neck and lower back if performed improperly,” explained Dr Dave.

1. Plank Variations

Planks are an old favourite among core exercises because they engage so many muscles at once. Dr Dave suggested to try these variations instead:

Forearm Plank

Start at a forearm plank position with a straight line running from head through heels. This is to hold for 20-60 seconds

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Side Plank

Lie facing upwards, holding yourself up on an arm and resting your hips atop the foot facing upwards. 20-60 seconds on each side.

Plank with Shoulder Taps

From a standard plank, alternate tapping each shoulder with the opposite hand while keeping your hips stable.

2. Dead Bug

This exercise works the deep core muscles while keeping your back safe. To perform this, lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees. Then slowly lower your right arm and left leg toward the floor while keeping your lower back pressed into the mat. Lastly, go back to the initial position and repeat on the opposite side.

Also Read: Why Do Women In Their 20’s Feel Like Their Knees Are Wobbly And Loose? All About Patellar Subluxation

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3. Bird Dog

The bird dog helps enhance balance, with a strong impact on the core and lower back. Get down on your hands and knees in a tabletop position, stretch your right arm and your left leg simultaneously, with your hips kept horizontal, pause and go back to the initial position. Dr Dave suggested repeating on the opposite side as well.

4. Russian Twists

Russian Twists are one of the rotational strength exercises of the obliques. Sit on the floor with knees bent and feet lifted slightly above the ground, hold a weight or medicine ball in both hands and twist the torso to one side, then to the other side.

Bottomline

While crunches have their place, they are far from the only or best option for building a strong core. Incorporating these alternative exercises into your routine will improve strength, stability, and functionality while reducing the risk of injury. A well-rounded core workout isn’t just about achieving a six-pack, it’s about enhancing your overall fitness and well-being.

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This is the best budget-friendly fitness tracker we have tested this year

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This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

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Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

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Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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