Sit Ups Vs Crunches:What is the difference between sit ups and crunches?

[vc_row][vc_column][boc_heading]What is the difference between sit ups and crunches?[/boc_heading][vc_column_text]If you want to enjoy a great ab workout you need to try adding these exercises into the workout module. Sit-ups or crunches are more likely to be used by people in the context of abs exercises. These exercises look similar but they have differences, you will understand once doing it and both offer their own benefits. Each exercise has different movements and also targets different muscles so which is better sit-ups vs crunches?

Let us break down the differences between sit ups and crunches so that you can decide which is better for you. The major difference is the motion, the crunches target core with its isolated movement, and sit ups target stabilizing muscles which require more range of motion. The crunches involve smaller movements and work on more muscles whereas sit ups require a full range of motion for moving up and down.[/vc_column_text][boc_heading]Sit ups vs crunches: Sit Ups Benefits[/boc_heading][vc_column_text]Sit ups are a great exercise that targets multiple muscles in the body. However, they don’t specifically target the stomach fat neither does crunches. Muscle cells are more active than fat cells while performing sit ups, this means they burn more calories even after the workout. Sit ups help you to build core muscles, improve posture, and burn more calories. Improved posture can help you to obtain a great appearance without losing weight.
Sit ups target the muscle groups including:

  • Chest
  • Neck
  • Lower back
  • Hip flexors

The sit ups activate the above muscle groups but involvement is highly negligible. It is important to develop strong core muscles that helps to perform daily activities efficiently.

Cons of Sit ups

  • The main drawback of sit ups is they strain your neck and lower very much.
  • Performing sit ups incorrectly can lead to spinal injuries.
  • Studies suggest sit ups are not effective in stabilizing the core muscle compared to other exercises.
  • Need to maintain a controlled form of motion.
  • It can help you tone your abs but does not burn belly fat.

[/vc_column_text][boc_heading html_element=”h3″]How to do sit ups for beginners?[/boc_heading][vc_column_text]


Follow these steps to do sit ups correctly without risk of injury:

  • Lie flat on your back with your legs bent at the knees and feet flat on the floor.
  • Bring your heels close to your butts by bending your knees.
  • Place your hands behind your head or crossed over your chest.
  • Bring your upper body forward from the floor until your chest is inches from your thighs. You should feel this mostly engaging your abdominal muscles.
  • Lower yourself back to the floor and resume the movement from your starting position.
  • Repeat this movement in a slow, and controlled form.

[/vc_column_text][boc_heading html_element=”h3″]How many sit ups per day for beginners?[/boc_heading][vc_column_text]When you repeatedly perform the movements of any exercise or perform them the wrong way, you can strain too much and squeeze your hip flexors, producing significant symptoms of lower back pain. Remember one thing that your abdominal muscles are muscles similar to other muscle groups. They need enough rest and recovery time between workouts in order to develop effectively. Give them at least 48 to 72 hours of rest after exercising. You can incorporate sit-ups into a workout, adding them after your weight training. Aim for three sets of 12 – 25 repetitions, at least two to three times a week to notice the desired results but also avoid training too much, which may lead to injuries.
Determining the ideal number of repetitions varies from person to person. The last reps of your set should be difficult to finish. If you experience any pain, you can do planks, bridges, and other basic exercises to relieve those symptoms.[/vc_column_text][boc_heading]Sit ups vs crunches: Crunches Benefits[/boc_heading][vc_column_text]Crunches are beginner-friendly exercises that are easy to adapt and implement. Crunches are an abdominal exercise that helps you to build muscles. Contrast to sit ups, crunches work on core muscles and obliques. Crunches are best if you are looking for an isolated exercise that targets the abdominal exercises.
Crunches are a great exercise for the people who want to target their abs, especially for those who are concerned about back pain as crunches strain less. It helps you improve your posture, balance, and strengthen your core.

Cons for Crunches

  • Unlike sit ups, crunches exclusively target your core muscles.
  • It is a less effective exercise as it targets only the core muscles.
  • They strain your lower back less compared to sit ups.
    Not a stomach fat-burning exercise.

[/vc_column_text][boc_heading html_element=”h3″]How to do crunches for beginners?[/boc_heading][vc_column_text]


Follow these steps to do crunches correctly without risk of injury:

  • Lie flat on your back with your legs bent at the knees and feet flat on the floor.
  • Bring your heels close to your butts by bending your knees.
  • Place your hands behind your head or crossed over your chest.
  • Bring your shoulders and head off the floor.
  • Lower yourself back to the floor and resume the movement from your starting position.
  • The controlled form is the key to the exercise.

[/vc_column_text][boc_heading html_element=”h3″]How many crunches a day for beginners?[/boc_heading][vc_column_text]If you want to include crunches as part of your workout, stick to performing a moderate number of repetitions along with other exercises. Generally, try to aim to perform 12 – 25 repetitions for two to three sets, twice or thrice per week giving enough recovery time to the core muscles.
Crunches can help you build muscles but try different types of exercises such as bicycle crunches, obliques crunches, and reverse crunches to hit multiple muscles of the core. Too much training may increase the risk of back injuries. To notice the desired results soon burn calories than you eat, it is linked to what you eat and what you burn. Include lots of fiber, lean protein sources, and healthy fats.
You need to increase your water intake and decrease sugar and salt intake gradually.[/vc_column_text][boc_heading html_element=”h4″]Sit Ups VS Crunches: Conclusion[/boc_heading][vc_column_text]Both sit ups and crunches contribute to strengthening and defining your core muscles. Performing these exercises regularly can improve your form, lower the chances of back pain, and improves posture. As mentioned above both exercises sit ups vs crunches have their own advantages and disadvantages so try including both exercises into your workout routine on different days according to your interest. I personally love doing sit ups.

However, it is difficult to achieve a flat toned stomach without combining your exercises with a low calorie, nutritious diet, cardio, and weight training which help you to lose fat effectively.[/vc_column_text][/vc_column][/vc_row]

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