crunches and sit-ups; Which exercise is a better choice for abdominal strengthening?

Among all the exercises, crunches and sit-ups are very popular and almost everyone who has ever exercised has done these two exercises.

BingMag.com crunches and sit-ups; Which exercise is a better choice for abdominal strengthening?

Among all the exercises, crunches and sit-ups are very popular and almost everyone who has ever exercised has done these two exercises.

Crunches and sit-ups are simple but effective exercises that use only body weight, and with their help, you can strengthen your core and abdominal muscles without the need for sports equipment. Anyone at any fitness level can do these two exercises and benefit from them. This is why crunches and sit-ups are found in the sports program of most athletes and many people use them to strengthen their upper body and shape their stomach. Despite the popularity and benefits of these exercises, many people may is to think about which one is the better choice. Are crunches a better exercise than sit-ups? Does squatting have a greater effect than crunches?

In this article, we want to examine this issue. Next, we will examine crunches and sit-ups and take a look at their similarities and differences. Then we conclude which exercise is a better choice for strengthening abdominal muscles. We also introduce some other similar and effective exercises. So stay with us.

What is the sit-up exercise?

BingMag.com crunches and sit-ups; Which exercise is a better choice for abdominal strengthening?

The sit-up exercise is very It's well-known and you're probably familiar with how to do it, but the key to doing a sit-up is to do it completely and literally lie down on the floor and then sit up. Perfect for lying on your back with bent knees and then lifting your upper body and sitting up. For this movement, you must use the power of the central and abdominal muscles, and for this reason, by performing it regularly, you can strengthen the abdominal muscles and build a strong and trained upper body for yourself.

To perform this exercise, first lie on your back. Stretch, bend your knees and place the soles of your feet on the floor. Your feet should be shoulder-width apart and facing forward. Now keep your hands crossed on your chest or behind your head. Then slowly lift the upper body and bring it towards the knees. When the waist is lifted from the floor and the chest reaches the knees, pause for a while and then lie down on the floor again and repeat this cycle.

What are the benefits of sitting?

This simple exercise can use the strength of the upper body and abdomen and lead to the strengthening of the central muscles. Sitting up is one of the best exercises to increase the strength of the central muscles and affects the proper functioning of the body.

By performing this exercise correctly and regularly, you can build a well-trained and beautiful stomach for yourself and also increase your endurance and strength. . Apart from this, you can also enjoy the benefits of having strong core muscles and prevent possible sports injuries.

Having strong core muscles helps to improve body balance, reduce the risk of injury and support the spine. And it leads you to perform sports exercises correctly and get more benefit from your sport. In general, central muscles help the stability and mobility of the spine and prevent problems such as muscle imbalance, reduced athletic performance, and body coordination.

Which muscles does the sitting exercise use?

Although it seems that the sit-up exercise only focuses on the abdominal muscles, this exercise engages and strengthens the core muscles. In fact, performing squats engages the rectus abdominis, obliques, and transversus abdominis muscles, as well as the neck and hip flexors. you need, and for this reason, you can strengthen these muscles and benefit from more benefits by doing the squat exercise.

What is the crunch exercise?

BingMag.com crunches and sit-ups; Which exercise is a better choice for abdominal strengthening?

Crunches are very similar to sit-ups, with the difference that you don't have to fully bend your upper body and sit down for each repetition. In other words, you lift your shoulders off the floor and move your upper body forward, but before your back lifts off the floor, you hold your hands and lie down on the floor again.

Because of this small difference, You can perform crunches faster than squats. Apart from this, lifting the shoulders and pressing the upper part of the body towards the legs makes you focus completely on the abs and not on other muscles. Therefore, the crunch exercise focuses more on the abdominal muscles and is considered an effective and quick exercise to strengthen the abdominal muscles.

What are the benefits of crunch exercise?

Crunches have more exercise benefits. It is sitting. Despite this, it has its own special benefits and because of these benefits, it is the best in the group Exercises are used to strengthen the abdominal muscles. By adding this exercise to your exercise program and doing it regularly, you can experience the following benefits.

1. It puts less stress and pressure on other muscles

The good thing about crunches is that it focuses completely on the abdominal muscles and therefore puts less pressure on other muscles. You don't need to put pressure on your hips or legs when doing crunches. Therefore, crunches focus more on the stomach compared to sit-ups and make you use all your energy to strengthen the stomach.

2. Increases abdominal endurance

Crunches can increase the strength and endurance of the abdominal muscles so that you can better perform other sports exercises. In other words, if you regularly perform crunches, over time you can devote more time to performing other exercises, including planks and other exercises that require abdominal strength. This way, you can exercise for a longer period of time and get better results.

  • What is the plank movement and what are its benefits for strengthening the abdominal muscles?

3. Builds and Trains Muscles

Crunches only focus on one muscle group, so you can do it for high reps and train that muscle group well. Focusing on one muscle group and doing high repetitions will help you build lean muscles and lose the fat around them. Therefore, by doing crunches along with other exercises and following a healthy diet, you can easily create a flat stomach and six-pack for yourself and achieve your ideal body.

Which muscles does crunches exercise? ?

Crunch exercise as a simple exercise that focuses entirely on the abdomen can lead to the involvement and strengthening of the rectus abdominis muscle and slightly affect the oblique and transversus abdominis muscles. The rectus abdominis muscle has six parts. By focusing on these six parts, crunches will help you create a flat and toned stomach for yourself and show off your six-pack muscles.

Unlike sitting, this exercise cannot affect the hip flexor muscles. For this reason, it is considered a more specific exercise for the abdomen than sitting.

What are the types of crunches?

There are various ways to perform crunches. Below are some examples of the most important types of crunches that affect the muscles of the body in a special way. With the help of these exercises, you can have a more efficient and varied exercise program.

1. Lying Single Toe Touch Crunch

BingMag.com crunches and sit-ups; Which exercise is a better choice for abdominal strengthening?

Lie on the floor and on your back to perform this movement. Extend your legs completely and place your arms above your head and straighten them. Now raise your left leg and keep it in the air, bend your knee a little and try to remain motionless in this position. While tightening your abdominal muscles, raise the right arm, straighten it, and touch the toe of the left foot. Do this for 15 repetitions, then move on to the other hand and foot.

2. Double crunches

BingMag.com crunches and sit-ups; Which exercise is a better choice for abdominal strengthening?

Double crunches focus on both the upper and lower abdominals, so it's a great option for strengthening. It is considered abdominal muscles. To perform this exercise, first lie on the floor and place your hands behind your head. Now bring your chest and knees towards each other and simultaneously lift your shoulders and hips off the floor.

Then slowly face the floor until your elbows and heels touch the floor. This is a repetition of the double crunch exercise. Be careful not to put pressure on your neck; Only the abdominal muscles should do all the work. Repeat this cycle 20 times. If you don't feel tired, you can increase the number of repetitions.

You can also use the crunch way or reverse crunch exercises. His crunch focuses on the upper abdominal muscles and strengthens them. To perform this exercise, lie on your back and stretch your arms and legs. Now raise the arms and legs straight and simultaneously and face upwards. In this case, your body takes the shape of the letter V. Your goal should be to reach your fingers to your toes.

To perform the reverse crunch exercise, lie on your back and press your lower back into the floor. Then stretch your arms by your body and keep your palms facing the ground. Now raise your legs until your knees are at a 90 degree angle. Then tighten your stomach completely and raise your legs towards the ceiling. Now lower the legs slowly and repeat the same cycle.

3. Bicycle crunches

BingMag.com crunches and sit-ups; Which exercise is a better choice for abdominal strengthening?

You should do bicycle crunches slowly. To perform this exercise, lie on the floor and bend your knees. Tighten the abdominal oblique muscles and lift the shoulder and head off the floor. At the same time, lift the legs and keep the knees bent Keep your legs parallel to the ground. Turn your body slowly; so that the left elbow goes towards the right knee. As you rotate, extend the left leg forward.

Return to the starting position and do the same for the other arm and leg. Try to repeat this cycle alternately for both sides of the body for 30 seconds.

Crunches and sit-ups; Which one is a better exercise to strengthen the stomach?

BingMag.com crunches and sit-ups; Which exercise is a better choice for abdominal strengthening?

Considering the benefits and the way to perform crunches and sit-ups possible You may think that these two exercises are very similar to each other. But sports experts believe that crunches are a better exercise than squatting.

The first point is that squatting may put a lot of pressure on the back and enter the spine and have the possibility of injury. For this reason, crunches are a better choice for those who have an injury or do not want to risk the health of their spine. Of course, this does not mean that crunches are completely safe, but they have less negative effects than sitting.

The good thing about crunches is that you don't need to lift your back completely off the floor to perform it. Therefore, less pressure is placed on the lower back and the main focus is on the core and abdominal muscles.

This high focus on the abdominal muscles is another reason why crunches are superior to sit-ups. If you want to strengthen your abdominal muscles and devote all your energy and effort to them, crunch training will be a better option for you. This means that by performing crunches, your time and effort will not be wasted and you will strengthen your core and abdominal muscles.

Another advantage of crunches is that it is easier to perform and is a very good option for beginners. Due to the range of motion of sitting, many people may not perform it properly and risk the health of their joints and muscles. But the crunch exercise has a more limited range of motion and you can perform it more easily.

With all this in mind, we realize that the crunch exercise will be a better choice for strengthening the abdominal muscles in general.

Use the following exercises in your exercise program

Despite the benefits of crunches and sit-ups, you should have a varied program to be able to exercise better. The following exercises are very good options for strengthening the abdomen and central muscles, and by performing them along with crunches and squats, you can get a much better result.

1. Dead bug

BingMag.com crunches and sit-ups; Which exercise is a better choice for abdominal strengthening?

To perform the dead bug exercise, first lie on your back, bend your knees and raise bring. The knees should be directly above the hips. Bend the arms and keep them up, so that the elbows are exactly above the shoulders. Now slowly extend your right arm and left leg and bring them towards the ground, keeping them at a distance of a few centimeters from the ground.

Then bend them again and be in the starting position of the exercise. Repeat the same for the other hand and foot. Repeat this cycle 15 times for each side of the body.

2. Plank from the front on the forearm

BingMag.com crunches and sit-ups; Which exercise is a better choice for abdominal strengthening?

The plank has many benefits for the body and can strengthen the back and core muscles. , shape the body, reduce the possibility of injuries and also help to focus on the muscles and breathing.

To perform this exercise, first place your forearms on the floor and stretch your legs backwards. . The tips of the feet should be on the ground and keep your arms straight. Now keep your abdominal muscles tight and raise your hips until your back is as flat as a table top. Avoid raising or lowering your hips too much. Hold this position without any movement for 30 seconds. Be careful to straighten the spine, keep your hips stable and engage the central muscles.

3. Climber's movement

BingMag.com crunches and sit-ups; Which exercise is a better choice for abdominal strengthening?

To perform this exercise, first put your hands and feet on the ground and spread them shoulder width apart. and get into the plank position. Now bring one knee towards the chest and engage the abdominal muscles. Then, without pausing, move the legs and bring the other leg towards the chest. Remember to keep your shoulders and arms still and motionless while performing this movement.

You can also do this exercise crosswise. This movement is just like the regular climber, except that you have to move the right knee to the left elbow, and the left knee to the right elbow, and perform the movement in a cross and alternating manner. Repeat this exercise 30 times periodically (15 times for each leg).

4. Russian twist

BingMag.com crunches and sit-ups; Which exercise is a better choice for abdominal strengthening?

The Russian twist can be done by holding a weight to increase the pressure. If you are a beginner, it is better not to go to the weights. Over time and adapting to this movement You can hold weights, water bottles or other objects in your hands and increase the pressure on the body.

To perform this movement, sit on the floor, bend your knees and place the soles of your feet flat on the floor. Tighten the abdominal muscles and move the upper body slightly back so that it has an angle of 45 degrees with the ground. If you are not using weights, lock your hands together. If you have a weight, hold it with your hands above your stomach.

Now, keeping your knees bent, lift the soles of your feet off the floor so that only your hips are on the floor. In order not to disturb your balance, you can cross your feet on each other. Then turn your upper body to the right and bring your hands to the right side of your body. Then go to the left and repeat the same thing 21 times for each side.

5. Spider swimming

BingMag.com crunches and sit-ups; Which exercise is a better choice for abdominal strengthening?

To perform this exercise, first get into the plank position. Your arms should be directly under your shoulders. Open your hands shoulder-width apart and make sure that your body is completely straight and in line from your heels to your head.

Now tighten your core muscles and bend your elbows. Move the chest towards the floor and perform the Swedish swimming movement. Inhale while lowering and lift your right leg, bend the knee and move towards the right elbow. In this position, the elbows should be completely bent, the chest should be a few centimeters away from the ground, and the right knee should be close to the right elbow.

Then push the floor and straighten your arms to be in the starting position get. At the same time, pull your right knee back and extend your leg again. Exhale as you go up. Now repeat the same cycle with the difference that you move the left knee towards the left elbow. Do this slowly and with full control. Try to repeat this cycle 8 to 10 times for each leg.

Conclusion

Crunches and sit-ups are simple but effective exercises that use only body weight and you can help You can strengthen your core and abdominal muscles without the need for exercise equipment.

These exercises have many benefits and anyone can use them in their exercise program. But experts claim that crunches are a better choice for strengthening the abdominal muscles, because not only does it reduce the possibility of injury, but its main focus is on the abdomen, and therefore it is considered a more specialized and practical exercise. . Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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