You’ll need a two-prong approach – and as a bonus, strengthens the core, too: Get 150 to 300 minutes of moderate intensity aerobic exercise per week, said Dr Leong. Then, hit your abs with core-targeting exercises such as sit-ups, crunches, lying leg raises, front planks and side planks performed on a cushioned mat to avoid abrasion and pressure-related pain, he advised.
Beginners can start twice a week, while the more experienced with no medical history can start by holding a forward plank for 20 seconds, perform 10 repetitions of sit ups and 10 repetitions of lying leg raises per session. “Progress on the time and repetitions when comfortable,” said Dr Leong.
If an acute and functionally limiting backache is making you say “no” to crunches and sit-ups, get your back evaluated by a general practitioner first, advised Dr Leong. If the discomfort is of “muscular origin such as a low back strain, some of these exercises would be helpful to improve the symptoms of backache”.
While you’re at it, look into your diet, too. “Protein is an important fuel for muscle growth or hypertrophy, especially after they have been put through resistance exercise,” said Dr Leong, who recommended seeing a dietitian for a tailored dietary plan that is optimised for muscle growth.
And put away those salted egg potato chips; you want to achieve a negative balance of fat that you’re getting from doing cardio.
