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  • Writer's picturedragoman7002

01/11/2023-Move of the Day: The Sit-Up and Crunch




Sit-ups and crunches are both exercises that target the rectus abdominis, also known as the “six-pack muscle,” as well as the internal and external obliques, which are located on the sides of the rectus abdominis. The main difference between the two exercises is the range of motion used to target the abdominal muscles.


Sit-ups are a compound exercise that works several muscle groups including the hip flexors, rectus abdominis, and the external obliques.


This exercise is performed by lying on your back with your knees bent and your feet flat on the ground.


You then raise your upper body by flexing at the waist and bringing your chest towards your knees.


Once you reach the upright position, you then lower your upper body back down to the starting position.


The key to performing sit-ups correctly is to use your abdominal muscles to control the movement, rather than relying on momentum or your hip flexors.


Crunches, on the other hand, are an isolation exercise that primarily target the rectus abdominis and the internal obliques.


The exercise is performed by lying on your back with your knees bent and your feet flat on the ground.


You then raise your upper body by flexing at the waist and bringing your shoulders towards your knees.


Unlike sit-ups, you should not raise your upper body too high and instead keep your lower back on the ground. This allows you to focus on your abs, and not the hip flexors.


Both sit-ups and crunches can be effective exercises for building core strength and developing a defined abdominal muscle. However, because crunches isolate the rectus abdominis more effectively, they are often considered to be more effective than sit-ups when it comes to targeting the “six-pack” muscles.


Additionally, it is important to note that performing sit-ups or crunches alone will not lead to the reduction of belly fat and achieving the six-pack look. They can be beneficial addition to the workout routine, but overall calorie deficit and whole body exercise including cardio is important for losing fat. Additionally, a well-balanced diet is also important for achieving visible abs.


It is important to perform these exercises with proper form and to use a weight that challenges you, but does not cause you to lose your form. It’s also important to avoid overdoing it, as doing too many sit-ups or crunches can cause strain on the lower back. As with any exercise, it’s a good idea to start off with a lower number of reps and gradually increase as your strength and endurance improve.


Proper sit-up and crunch technique:


It is pretty difficult to explain the proper technique of the sit-up, so I have provided a video that best shows the proper sit-up technique.



Along with the standard sit-up and crunch, below is a list of variations on these two basic movements. Some, not all, of those variations are:

  1. Standard Crunch. It’s important to perfect proper form of the standard crunch before moving on to any of the other variations.

  2. Reverse Crunch. This variation targets the lower abs.

  3. Long Arm Crunch. This variation works the abs, obliques and the shoulders.

  4. Oblique Crunch. This variation targets the obliques.

  5. Leg Pull-In Crunch.

  6. Scissor Crunch.

  7. Bent Leg Reverse Crunch.

  8. Standing Crunch.

  9. Swiss Ball Crunch.

  10. Incline Bench Crunch.

  11. Cable Crunch.

  12. Russian Twist.

  13. Russian Twist with Medicine Ball.

  14. Hanging Leg Raise.

  15. Lying Leg Raise.

  16. V-Up.

  17. Jackknife.

  18. Sit-Up with a Twist.

  19. Sit-Up with a Cross.

  20. Sit-Up with a Punch.

  21. Sit-up with reach

For more information on how-to and different sit-up and crunch variations, visit the website HERE.


Remember to take your time and don’t hurt yourself by trying to push out extra reps. With these moves, it is always important to keep your back safe. If done improperly, it is a fast track way to injurying the muscles around the back area. This can lead to a lower number of work days and improper form with the rest of your movements. Work on doing them properly and not out of control for reps. Now get after it!


(Thanks for reading! If you want any other information or/and programming some of these moves into a routine, contact me through medium. Always willing to discuss what I know. Have a great day and keep on keepin on. Cheers!)

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