We all want to have a fit and strong body because it's through this that we can achieve more things in life. There are a lot of ways we can do achieve the ideal body, be it through having a balanced diet and eating healthy foods, having a positive disposition in life, or simply by hitting the gym and doing workout exercises.
Well, all of those things are effective ways, but the last one is the most effective and practical way to start the good change you want to see. With this, we’re going to teach you how to do sit ups and crunches exercise. In this article, you’ll learn the differences between sit up vs. crunch exercise, as well as how to do them.
What are Sit Up Exercises?
A sit-up exercise is a popular workout exercise that focuses on adding mass on your abdominal muscles. However, it also targets your back, shoulder, chest, and thigh muscles. It is a kind of core strength training that helps in improving your balance, stability, and inner strength. This exercise is popular among beginners because it is necessary for improving the overall body and muscle strength.
What are Crunches?
Crunches are another popular workout exercise, mainly due to its effectiveness in adding muscle mass to your abs. This is similar to sit ups regarding the overall style of execution. However, these exercises focus mainly on your abdominal muscles and nothing else. Though some muscles might benefit from it, it's not really on the same scale as with the sit ups.
What's Different About the Two Exercises?
Sit ups and crunches are similar exercises because both target the abs. Both are abdominal exercises and the two also have very similar regarding execution. However, the main difference between the two is about the number of muscles it targets.
Sit ups are more holistic in a sense that it activates more muscle groups compared to crunches that only target your abdominal muscles. It’s because of this reason that people refer to crunches as half sit ups.
But even though crunches are called that way, that doesn't mean that they're not as effective as sit ups. In truth, sit ups are recommended for beginners because this is easier to do than crunches.
The reason behind this is that doing sit ups doesn't directly transfer all of the pressure and strain on a single group of muscles. Instead, it distributes the stress throughout the different muscles it activates. This reduces the likelihood of you experiences muscle sores.
Sit ups strengthens not only your abs, but your hip flexors, neck, chest, lower back, and leg muscles as well. It is a holistic workout exercise in a sense that it targets a lot more muscles when compared to crunches that only focus on strengthening your abs.
1. How to Do Sit Ups?
- Step #1 : Lie flat on the floor and bend your knees. Your feet should be separated shoulder-width apart. It should also be placed flat on the floor. Place your arms at your sides and cross them in a way that they will cover your chest. Your hands would then be near to your ears.
- Step #2 : Slowly lift yourself up. The force should originate from your abdominal muscles. As you're lifting yourself up, feel your abs contract, together with your back, chest, and thigh muscles. You can use your heads and shoulders to thrust yourself up. Just keep in mind that you should never overextend your head or push it too much forward. You can also try exhaling as you rise to give you more force.
- Step #3 : Get back to your lying starting position. This is the time when you can inhale. Use this movement efficiently because this is your break time. This recharges your muscles to enable you to do another repetition.
2. How to Do Crunches?
- Step #1 : Lay flat on the floor. Your knees should be bent. Wear knee wraps for more safety. Place each hand near your ears. If you can find something to hook your feet at, then it would be better. This would help you focus on your abdominal muscles, instead of using your other muscles.
- Step #2 : Slowly push yourself forward as you rise. Your head should be slightly flexed forward so that you won't be using your back muscles.
- Step #3 : Make sure that the force originates from your abdominal muscles. You should feel it contract for best results. When you've already positioned yourself in a semi-seated way, you can then go back to the original position. Exhale when you're rising and inhale as you're lowering yourself back on the floor. Read our reviews of balance board to get more support for your training.
3. When to Do Sit Ups?
Doing sit ups is highly recommended if you're still new to bodybuilding. It's through this exercise that you gain the inner core strength which is needed for you to do other workout exercises easily. This gives you better posture and improves stability because of the many muscles it conditions.
4. When to Do Crunches?
On the other hand, if you want to focus mainly on building up your abs, then doing crunches is what you need. It is very useful in adding mass to your abdominal muscles because it directs all of the pressure and strain to it. It’s with crunches that you maximize and speed up the buildup of muscle mass around your abs. This in turn, gives you stronger upper body strength, better posture, and a stronger inner core.
You can also check out this video to learn the difference between the two exercises
With all of these being said, you can see that sit ups and crunches are two different workout exercises. But despite their differences, they are still very similar to each other because they strengthen your abdominal muscles and give you a more stable core. It were just about the number of muscles used and conditioned that differentiates the two.
Hopefully, you find this article useful. If yes, feel free to share it with your family and friends. You can also share out your thoughts in the comment section below.