Like ab exercises, crunches help you build muscle.
But unlike sit-ups, they only work the abdominal muscles.
This intense muscle isolation makes it a popular exercise for people trying to get six-pack abs. Floor crunches are also great for strengthening the core, which includes the lower back muscles and obliques.
Sit-ups and abs
Everyone wants a slim and trim stomach. But what is the most effective way to achieve it: sit-ups or abs?
Sit-ups
Benefits: They work multiple muscles
Sit-ups are a multi-muscle exercise.
While they don't specifically target belly fat (note: neither do abs!), sit-ups work the abs as well as other muscle groups, including:
- the chest
- hip flexors
- lower back
- the neck
Muscle cells have a more active metabolism than fat cells. This means that they burn calories even at rest.
By helping you build muscle, abs will help you burn more calories in the long run.
Additionally, strong core muscles can help improve posture. Good posture can improve appearance without weight loss.
Disadvantages: injuries
The main disadvantage of sit-ups is the possibility of injuring your lower back and neck. You should seek medical advice if you have had such injuries in the past to avoid strain.
Also read: Bodybuilding: how to get visible abs?
The shape
To do a good sit-up:
- Lie on your back.
- Bend your legs and place your feet firmly on the floor to stabilize your lower body.
- Cross your hands over opposite shoulders or place them behind your ears, without pulling on your neck.
- Bend your upper body down to your knees. Exhale as you lift yourself up.
- Slowly lower yourself back down to your starting point. Inhale as you lower yourself.
- Beginners should aim for 10 reps at a time.
- By bringing your feet together during a sit-up, you can also work your legs!
At the same time, don't hesitate to read: WHO AGES FASTEST, MAN OR WOMAN?
Abs crunch
The benefits : Intense muscle isolation
Like sit-ups, crunches help you build muscle.
But unlike the latter, they only work the abdominal muscles. This intense muscle isolation makes them a popular exercise for people trying to get six-inch abs.
They are also great for strengthening your core, which includes your lower back muscles and obliques. By doing so, you can improve your balance and posture.
Disadvantages: exclusively for the trunk
While a strong core is certainly an asset to overall fitness, it isn't necessarily conducive to everyday movement.
Additionally, like sit-ups, crunches build muscle, but not burn fat.
You also need to consider your current fitness level. Abs develop over time, but can cause significant back pain in beginners.
If you're incorporating abs into your workout routine, it's best to start with one set of 10 to 25 crunches at a time and add another set as you get stronger.
The shape
The setup for an ab crunch is similar to that of a sit-up:
- Lie on your back.
- Bend your legs and stabilize your lower body.
- Cross your hands over opposite shoulders, or place them behind your ears without pulling on your neck.
- Lift your head and shoulder blades off the floor.
- Exhale as you stand up.
- Come down, returning to your starting point. Inhale as you come down.
It's best to start with one set of 10 to 25 exercises at a time and add another set as you get stronger.
To remember
Both sit-ups and crunches are helpful for strengthening and developing your core. Over time, a stronger core can also improve your posture and reduce the risk of back injuries later in life.
However, none of these exercises burn fat. The only way to get a flat, muscular stomach is to combine these exercises with a healthy, low-calorie diet and regular fat-burning aerobic exercise.
Also discover: HOW TO MAKE HEALTH AND FITNESS A WAY OF LIFE?
3 Ab-Strengthening Moves Including Ab Crunches
Will 100 Sit-Ups a Day Give You Abs?
I'm often asked if doing sit-ups or ab crunches helps people get the toned six-pack they're looking for.
Unfortunately, even if you do 100 sit-ups a day, you won't lose belly fat.
No chance. ...The only way to lose belly fat is to lose fat from your entire body.
Why Sit-Ups and Crunches Won't Give You a Flat Stomach?
I'm often asked if doing sit-ups or crunches helps people get the toned six-pack abs they're looking for.
Unfortunately, even if you do 100 sit-ups a day, you won't lose belly fat. No chance.
Unfortunately, it takes a lot of discipline in your food choices to lose weight and fat and get abs that really matter, not just doing crunches.
Despite the proliferation of all sorts of belly fat burning machines and workout DVDs, there's no denying that diet and nutrition are the key to losing the weight and fat needed to achieve flat abs.
The changes you need to make to your diet and nutrition are the subject of another article.
Here, we look at why targeted fat loss – also known as spot reduction – isn't possible, no matter how many sit-ups you do or what products you buy.
The only way to lose belly fat is to lose fat from all over your body.
Abdominal crunches and sit-ups won't do it, although I'm sure you've heard otherwise.
What's important to understand is that there is a big difference between strengthening your abdominal muscles and losing the layer of fat that covers them.
Ultimately, when people say they want to have six-pack abs or a flat stomach, what they really mean is that they want to get rid of the layer of fat that covers their stomach muscles.
Doing sit-ups and crunches is a lot like doing bicep curls. Each type of exercise strengthens a specific group of muscles.
And since both of these muscle groups are small, working them won't cause you to burn fat.
To lose fat, your body temperature must rise enough to trigger the metabolic effects needed to burn fat.
Using a small muscle group, like the abs or biceps, is not enough to create the amount of heat needed to burn calories and result in fat loss.
Read: WHAT ARE THE 5 COMPONENTS OF WALKING FITNESS?
You can think of it this way:
If the muscle group is small, the amount of heat it creates will also be small.
To give you a better idea of how this process works, imagine that the layer of fat you want to lose on your body is like a jacket.
If you're doing bicep curls or sit-ups, you probably won't generate enough heat to want to take the jacket off.
Now imagine doing full-body exercises, like hill running, stair climbing, or circuit training, with the same vest.
I think it's safe to say that after just a few minutes you'll want to rip that jacket (layer of fat) off.
The reason the second type of exercise generates so much more heat than bicep curls or ab crunches is simply that they are high-intensity activities that use multiple muscle groups.
This is why high-intensity total-body exercises are more effective for burning calories and losing fat than sit-ups or crunches.
Bottom line, spot reduction is a myth. So save your money on all those gadgets, gizmos, and workout plans that are advertised. They don't work.
To get a flat stomach, you need to reduce your total body fat percentage, which ab exercises can't do.
High intensity = high heat
As I mentioned above, hill running is a great example of an exercise that uses both your upper and lower body.
This high intensity exercise generates a tremendous amount of heat in the body, which you now know is essential for eventual fat loss.
If you can, think about how hot you feel doing sit-ups, and then compare it to how hot you feel after running up and down hills. The difference is amazing.
To be clear, I'm not saying you need to run hills to get a flat stomach and toned abs. Any exercise that uses multiple muscle groups is high-intensity, which increases your body temperature and helps you burn fat.
Better yet, if you combine two resistance exercises, such as bicep curls and lunges, followed by squats and shoulder presses, you'll not only create a ton of heat in your body, but you'll also build muscle.
It's strength training that gives your body the toned, shapely look that everyone wants.
Another benefit of weight training is that it increases your metabolism.
Think about it this way:
The more muscle mass you have, the more fat your fat-burning engine will burn during your workouts. And that's exactly what you want if your goal is a flat stomach.
See also: SHOULD YOU GIVE UP FATTY FOODS FOR FITNESS?
How to do ab crunches?
Stomach flexion abs crunch
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Place your hands on your thighs, on your chest or behind your ears.
- Slowly lower yourself back toward your knees until your shoulders are about 4 inches off the floor.
- Hold the position for a few seconds and slowly lower yourself back down.
10 Minute Ab Workout Including Abs & Crunches
Tone your stomach muscles with this 10-minute ab workout.
These ab exercises strengthen your core muscles, which are the muscles that surround your trunk.
Abs belly crunch
Goal: Abdominal muscles
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Place your hands on your thighs, on your chest or behind your ears.
- Slowly lower yourself back toward your knees until your shoulders are about 4 inches off the floor.
- Hold the position for a few seconds and slowly lower yourself back down.
- Do 12 abdominal crunches.
Advice :
- Don't pull your neck into your chest when you stand up.
- Don't take your head off the ground.
Oblique crunch abs
Target: oblique muscles
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Roll your knees to one side until they reach the floor.
- Place your hands on your chest or behind your ears.
- Slowly roll back toward your hips until your shoulders are about 4 inches off the floor.
- Hold the position for a few seconds and slowly lower yourself back down.
- Perform 12 oblique crunches and repeat on the other side.
Advice :
- Don't pull your neck into your chest when you stand up.
- Don't tear your head off the ground.
Plank
Target: Lower back and core muscles
- Lie on your stomach, supporting yourself on your forearms and toes.
- Keep your legs straight and your hips lifted to create a straight, rigid line from head to toe.
- Your shoulders should be directly above your elbows.
- Make sure to keep your abs tight throughout the exercise.
- Hold this position for 5 to 10 seconds and repeat 8 to 10 times.
Advice :
- Do not let your lower back sink during the exercise.
- You have to look at the ground.
- For an easier version, do the plank with your knees on the floor.
Side plank
Target: Lower back and core muscles
- Lie on your side, propping yourself up on one elbow. Your shoulder should be directly above your elbow.
- Straighten your legs and lift your hips to create a straight, rigid line from head to toe.
- Keep your neck long and your shoulders low and away from your ears.
- Keep your abs tight throughout the exercise.
- Hold this position for 5 to 10 seconds and repeat 8 to 10 times.
- Repeat the exercise on the other side.
Advice :
- Keep your hips forward during the exercise.
- Don't let your lower back sink.
- For an easier version, perform the side plank with your knees on the floor.
Abs crunch with raised legs
Target: Lower Abs
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Place your hands across your chest.
- Slowly pull your knees toward your chest, keeping them bent at 90 degrees, until your buttocks and tailbone leave the floor.
- Hold the position for a moment and slowly lower yourself back down.
- Do 12 crunches.
Advice :
- Don't pull your neck into your chest when you stand up.
- Do not use your hands to pull your neck up.
Let's go for some ab crunches? Shall we get started?
Follow us on our blog to find out, and if you have any questions, feel free to ask them in the comments.
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