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Sit Ups vs. Crunches Which One is Better and what is the difference?

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Flat stomach and good abs are probably the pinnacle of fitness achievement for anyone who has started with a diet and workout regimen. Although it goes beyond saying that a trim and slim core is far more appealing than those unflattering stomach rolls, a strong core will also improve your posture and make your exercises more efficient while remaining injury-free. Having said that, it is fair to say that the abs are probably the most stubborn and most difficult muscles to tone (especially for women!) and that a six-pack comes at a serious price of watching your diet and training to your limits. So how do you square the debate between sit ups vs. crunches?

Presuming that youve
cut down on all the food that makes your tummy chubby and you are now looking
for a way to see those attractive ab-delineating lines, it still goes without
saying that you need to be prepared for some serious sweating. The reason
behind the sweat? Lots of and lots of sit ups and crunches!

Although all
forms of exercise tend to make your core stronger, you wont see that six-pack
of yours without ab-targeted workouts. Youve all probably heard of sit ups and
crunches, but youll be surprised how many people either confuse them and think
of them as the same exercise or are not quite sure what makes them different. If
you are one of them, stick around while we take a closer look and compare these
two ab-splitting exercises. Its time for the sit ups vs. crunches duel.

What is the difference between crunches and sit ups?

When it comes to crunches vs. sit ups, the main difference is the muscles they target. Although they are both ab-working muscles, sit ups, unlike crunches, target multiple muscles at once. Unfortunately, neither of them targets belly fat directly (you need to stay out of the kitchen and go though the hell of cardio for that!).

The good thing about your core is that you will target some of the muscles with virtually every other bodyweight workout. Take for example squats or lunges both contribute towards a stronger core, beyond their primary purpose.

What muscles do
sit ups work?

Sit ups work the abs and a range of other muscle groups like the chest,
lower back, hip flexors and neck. However, you shouldnt dread building
additional muscles, as muscle cells, due to their higher metabolic activity
compared to fat cells, will make you burn more calories (and consequently fat)
even when you are resting, which will bring you a step closer to a shredded
abdomen.

What muscles do
crunches work?

Crunches work by the principle of intense muscle isolation. They only work
the abdominal muscles, therefore making them the most popular exercise for
those trying to get a six-pack. They are also a perfect exercise for developing
a strong core, which includes the lower back muscles and obliques. And a strong
core translates into better posture and improved balance.

The sit up
vs. crunches discussion inevitably breaks over the benefits of each of these exercises,
which (and this cannot be stressed enough) will be significantly reduced if
proper form is not maintained. So let me get back to the opening question:

Sit ups vs. crunches
which one is better?
Well, lets have a
closer look at how these exercises work and then compare them one against the
other.

What are the benefits of crunches and how to do a proper
crunch?

Sit Ups Vs. Crunches 1

The crunch works by strengthening the rectus abdominis by flexing it. Although in performing crunches you dont go as high as with the full sit up, this primary abdominal muscle activates during the first 30-45 degrees of movement, or just at the point when you lift the shoulders off the ground.

The crunch has a smaller range of motion compared to the sit up, but that is not necessarily a bad thing as it works your core without putting stress on your back.

One study published in the Journal of Strength and Conditioning Research found out that the Ab-slide exercise shows higher electromyographic activity across the external oblique, upper rectus abdominis and lower rectus abdominis, and is therefore slightly more effective than the crunch. However, the study also concluded that the crunches show significant activity as well, and should therefore not be excluded.

Of course, you
wont see any of the benefits of crunches if you fail to do them correctly. So
in order to maintain proper form, follow the steps below.

Crunches also
build endurance in abdominal muscles. By being an isolated exercise, they help
achieve abdominal endurance faster and more effectively when compared against
other ab exercises. As the purpose of your abs is to stabilize your
mid-section, help you have a good posture, and support you when lifting heavy
objects, one of the best benefits of crunches is that they help you achieve exactly
that which makes them quite the functional exercise.

How to do a
proper crunch?

  1. Lie down on your back and bend
    your knees
  2. Put your hands behind your head
    or cross them so that palms are touching opposite shoulders
  3. Draw in your belly button towards
    your spine and lift your head, neck and shoulders off the floor (no higher),
    exhaling while going up.
  4. Pause, inhale, and return to the
    staring position. Make sure that your feet, low back and tailbone never lose
    contact with the ground as you roll up and down.

What are the benefits of sit ups and how to do a proper
sit up?

Crunches Vs. Sit Ups

As I already mentioned, sit ups work more muscles in your body as opposed to abs only. They are a bodyweight exercise, just like crunches, but the fact that they engage multiple muscle groups means that they are more beneficial for toning your body and developing functional strength compared to crunches. Another of the great benefits of doing sit ups is that they do a great job at stabilizing your muscles and strengthening your core while protecting your spine.

Doing sit ups
will help you increase your range of motion and flexibility, which will in turn
help you maintain a good posture and reduce the risk of back injury or strain.

Here is how to perform
a full sit up:

  1. Bend your knees and place your
    feet flat on the floor
  2. Put your hands behind your head
    or cross them to opposite shoulders
  3. Draw in your belly button
    towards your spine
  4. Lift your upper body pulling up
    from the floor until your elbows reach the knees. Exhale while lifting up.
  5. Pause for a second, and then
    slowly bring your upper body back to the floor. Inhale while lowering.

How about different varieties of each?

When considering each exercise, it is important to note that the crunch offers a far more versatile training program if you know how to vary the basic movement. We published an entire article, with a free video from our workout program, where you can gather some ideas on doing a variety of crunches or a palate of other ab exercises, so make sure to take a look.

Ab exercises

The sit up, on the other hand, is not an easy movement to modify. You can hold one dumbbell in your hand in order to increase the resistance on your abs and lower back, or perhaps extend your arm as you reach the highest point going upwards. Another option would be to make a slight twist with your core and therefore target your obliques too.

If you need a comprehensive program that includes some of the most advanced abdominal workouts incorporated across a number of bodyweight training sessions, make sure to check our platform Fitness Updated, where you can find complete nutritional breakdown, recipes, and smart bodyweight training videos.

Sit ups vs. crunches the verdict

While sit ups engage more muscles, they undoubtedly put more strain and stress on your spine, including the neck. However, if not done with proper form, crunches can also lead to back pain, especially in beginners.

As for their
input in achieving the desired flat belly, they are both excellent for
developing and strengthening core muscles. But, if you are still looking for a
definite answer to the question Sit ups or crunches for flat stomach, the
answer goes beyond the crunches vs. sit ups debate. No ab exercise burns fat,
and getting a flat tummy requires combination of these exercises with a
healthy, low-calorie diet as well as regular cardio exercises.

As part of a comprehensive exercise routine, both the crunch and the sit up can help you lose body fat by contributing to an increase of your metabolic rate, as well as a slight but significant increase in muscle tissue around your abdomen. They alone wont shrink your tummy, but will speed the weight loss process dramatically and as you lose belly fat, your newly strengthened abs will start showing.

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fitness tips

Stay Healthy And Active With These Fitness Tips

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Overall fitness isn't just about cardio. Although cardio is a major component of weight loss and heart health, it is important to incorporate strength training into your fitness regimen. Strength training builds muscle mass and helps you burn more calories post-workout. Follow these strength-training tips to amp up your workout and get a complete workout.

Alternative sports can offer people good fitness options for people, alongside the more regular forms of exercise. Free-running is a sport that emphasizes full body fitness. Climbing, running, and general agility are main requirements to free-run as you run, climb, and jump across many obstacles. Not only are they fun, but they unleash your inner child's desire to run and jump over railings, off the beaten path of adulthood.

Ankle and Knee Stability - Exercises To Build Lower Leg Strength
Source: Flickr

If you want to reach your goals in terms of fitness, then you need to work backwards. You should pick a date of completion for your fitness goals and work backwards, listing off all the short-term goals in between. This way you look at your fitness goals as deadlines.

The best way to get children interested in fitness is to be a good example and by being involved with them as much as possible. Try taking an exercise class, playing tennis or hitting a baseball together. Not only will you both benefit from the increased activity, but it's a great way to maintain a close relationship.

To help you include exercise into a tight schedule, you should walk whenever possible. That could mean taking the stairs instead of the elevator at the office or parking at the back of a large lot to give you a brisk brief walk to the store. When it comes to working out, every little bit counts.

Add resistance training to your exercise plan. Resistance training helps build muscle. The more muscle you have in your body, the more quickly and efficiently you can burn calories. Resistance bands or light weights are good options for working out at home. You can also use your own body weight to provide resistance. Exercises, such as push-ups and squats, make your muscles bear the weight of your body and that builds strength.

After every workout, one thing you may want to do is take protein. This can be either in the form of a protein shake, a protein bar, or basically any meat product. This allows for your muscles to recover faster from your workout and overall make your muscles grow larger.

Decide to walk for 45 minutes a day instead of 30. Walking for 45 minutes has been scientifically proven by Duke University to result in fat and weight loss. This can equal up to 30 pounds of weight loss per year for just an added 15 minutes a day. For maximum weight loss, try walking up a hill instead of down.

Obviously, there are many options when it comes to working strength moves into your fitness routine. Keep doing your cardio, but additionally, choose any number of the tips mentioned to keep your muscles strong and prevent injury. Not only will you increase your calorie burn, but you'll have awesome muscle definition to boot.

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fitness tips

Learn About Different Strategies To Improve Your Fitness Level

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Overall fitness isn't just about cardio. Although cardio is a major component of weight loss and heart health, it is important to incorporate strength training into your fitness regimen. Strength training builds muscle mass and helps you burn more calories post-workout. Follow these strength-training tips to amp up your workout and get a complete workout.

If you're just starting out with exercise, start out slow. Don't jump in head first and try to run five miles without having exercised before. You can wind up injuring yourself and doing more harm than good. Instead start with a short walk and slowly increase the length and the speed. Before you know it you'll be running five miles without any problems.

When rock or wall climbing, a great tip is to purchase shoes that fit your feet so tight that you can stand, however, you can not walk comfortably. Wearing shoes this tight will: give you the best control; and will help you use your legs in the most efficient way. Using your legs is crucial when climbing.

A great tip for optimizing your fitness is to wear a heart rate monitor when you work. With a quality heart rate monitor you can track your heart beat to see if you are getting the best workout for your goals. Many can be worn as watches so they are not a bother to workout in.

Work your stabilizers out first! Generally weights like dumbbells can tire your muscle stabilizers out first. A good work out plan uses dumbbells, then barbells, and then machines, simply based on how much the mechanism requires you to stabilize. Good balance and form are necessary for proper work out results and muscle development.

Your fitness program should include regular workouts with quality exercises. The length of the workout is not so important as what you do while you are working out. You should start at twenty minutes and gradually work your way up to an hour. You don't want to be exhausted when you work out or you will not get as much benefit from the exercises.

When you go to a vegetarian restaurant do not think that you have free reign over all of the options they present. Many of the foods at these types of restaurants are just as high in calories and saturated fats. This means you need to stay on guard about what you order.

There are three aspects to fitness that need to work in tandem in order to provide you with a healthy lifestyle. Each of these should be worked on and they are mental health, diet and exercise regimen. If you only work on one or two of these you will never reach your goals.

Obviously, there are many options when it comes to working strength moves into your fitness routine. Keep doing your cardio, but additionally, choose any number of the tips mentioned to keep your muscles strong and prevent injury. Not only will you increase your calorie burn, but you'll have awesome muscle definition to boot.

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Training Tips

Welcome to My . . . Bodyweight Workout

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All you need is your body and an empty space to do this quick and effective bodyweight workout from personal trainer Sydney Torabi.

The post Welcome to My . . . Bodyweight Workout appeared first on Under Armour.

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