By performing sit-ups or "crunches", you are helping to strengthen and firm up the rectus abdominus muscles, more commonly known as the "six-pack". But crunches will do nothing to reduce the amount of fat you have on your tummy.
In this regard, what sit ups work?
It is similar to a crunch (crunches target the rectus abdominus and also work the external and internal obliques), but sit-ups have a fuller range of motion and condition additional muscles.
What muscles do weighted sit ups work?
Muscles Used. As you likely know, sit-ups work your abdominal muscles to a large extent. More specifically, they target your rectus abdominis, internal and external obliques and transversus abdominis.
One reason is that sit-ups are hard on your back — they push your curved spine against the floor and work your hip flexors, the muscles that run from the thighs to the lumbar vertebrae in the lower back. Sit-ups or crunches strengthen just a few muscle groups.
Doing 500 sit-ups a day is not the way to get six-pack abs. Sit-ups only work the middle and upper front of your stomach. To achieve the six-pack look, you also need to work the muscles of your lower stomach, sides and waist and your deep stomach muscles.
Aerobic Training Methods & Their Advantages
- Walking (Burns 300-400 Calories Per Hour)
- Running (Burns Around 600 Calories Per Hour)
- Cycling (Burns Around 600 Calories Per Hour)
- Rowing (Burns Around 840 Calories Per Hour)
- Swimming (Burns Around 600 Calories Per Hour)
- Jumping Rope (Burns Over 1000 Calories Per Hour)
Best Exercises To Reduce Belly Fat:
- Twist Crunches.
- Side Crunch.
- Reverse Crunches.
- Vertical Leg Crunch.
- Bicycle Exercise.
- Lunge Twist.
- Rolling Plank Exercise.
Sit-ups and crunches may develop your abdominal muscles, but you will never, ever see them unless the fat is stripped away. These five moves are not the conventional exercises usually prescribed for a flatter stomach, but they focus on burning a lot of calories and developing a strong core – the key to great abs.
50 squats in one day is too difficult for most beginners, and even if you could do 250 squats with perfect form, you will be training for muscular endurance rather than strength (which is what leads to the toned look). It's the same reason you wouldn't do 50+ reps of an exercise in the gym.
Your muscle lies underneath your fat tissue. When you complete strength training you develop your muscles, and when you complete cardiovascular exercise or eat fewer calories you lose body fat. Therefore, completing sit-ups before you go to bed or at any other time during the day is ineffective for losing weight.
To lose 1 lb. a week, you must eliminate 500 calories per day through exercise, diet, or a combination of both. According to Csgnetwork.com, a calorie burn calculator, a 145-lb. person doing 5 minutes of vigorous sit ups will burn only 33 calories.
Targeted muscles include the glutes in your hips and butt, along with the hamstrings and quadriceps in your thighs. The calf muscles in your lower legs, your abdominal muscles and your back muscles act as stabilizers during this exercise.
If you can't hold a plank for 120 seconds, you're either a) too fat; b) too weak; or c) doing something wrong in your workouts. A fit, healthy guy should be able to do a two-minute plank. John is also clear about the value of going beyond two minutes: There is none. "Enough is enough," he says.
14 Moves That Are More Effective Than Sit-Ups. Sit-ups shouldn't be your go-to ab exercise — and not just because they're boring. If you're only doing sit-ups, you're only training one part of your abs, your rectus abdominis or "the six-pack muscles" that run from the bottom of your chest to your pubic bone.
While situps are effective for toning the internal core muscles, they're not a high calorie-burning exercise, and they do not have the ability to “spot reduce” stomach fat. If you're looking to lose belly weight in addition to tightening up your core and abdominal muscles, more vigorous aerobic work is necessary.
If you weigh 150 pounds and do 100 sit-ups in 10 minutes, you'll burn 57 calories. If you do the sit-ups in five minutes, you'll burn 28 calories, according to the online fitness site FitClick.
While getting into the proper form is straightforward, holding the position takes strength and endurance in your abs, back, and core. The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, supports proper posture, and improves balance.
If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day. Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders.
Like situps, crunches help you build muscle. But unlike situps, they work only the abdominal muscles. This intense muscle isolation makes them a popular exercise for people trying to get six-pack abs. This also makes them ideal for strengthening your core, which includes your lower back muscles and obliques.
Because of this, when you are doing sit ups your psoas muscles are the primary muscles being engaged and not your abdominal exercises. So, sit-ups are a pretty useless exercise if you want to get your abs in shape. Instead, use crunches, because they directly work your abs.
If you want to do crunches as part of your workout routine, stick to a moderate amount like you would with any other exercise — three sets of 10 to 12 reps is generally sufficient. Vary your crunches by doing bicycle crunches, reverse crunches and oblique crunches to hit multiple muscles.
Avoid: Leg Lifts. Leg lifts are sometimes suggested as an exercise to "strengthen your core" or abdominal muscles. Exercising to restore strength to your lower back can be very helpful in relieving pain yet lifting both legs together while lying on your back is very demanding on your core.
Squats predominately work your butt (glutes) and thighs (hamstrings and quadriceps) but abs, obliques, lower back, calves, and the ankle complex all play supportive roles.