Can Sit Ups Burn Fat?

Using sit-ups as spot-training exercises won't help you target fat in your stomach. However, increasing physical activity boosts calorie burning in general and can help you lose fat over your entire body.

Calories Burned

To lose 1 lb. of body fat, you need to burn 3,500 calories. The amount of calories used during sit-ups depends on factors such as your weight and the intensity and duration of your workout. In general, during 20 minutes of sit-ups, a 150-pound person can burn 183 calories, according to Fitness.com. By comparison, the same person would burn 68 calories while walking briskly for the same length of time. The problem is that even moderately fit people find it challenging to do sit-ups for 10 minutes straight, which limits the amount of calories burned.

Better Fat-burning Methods

Besides being difficult to perform, sit-ups also increase your risk of lower back injuries. Use them for toning rather than for overall fat-burning. If you're not used to physical activity, you'll find that brisk walking, cycling, rollerblading, dancing or stair-climbing are easier exercises to burn fat. As your fitness increases, add more vigorous-intensity exercises such as speed cycling, jogging, running or high-impact aerobics to your regimen. Weight-training exercises help to build muscle, which fires up your metabolism and helps you burn more calories. Complete 30 to 60 minutes of aerobic exercise four or five days a week. Strength-train three or four times a week.

Best Sit-up

According to a study conducted on abdominal exercises by the Biomechanics
Lab at San Diego State University, one of the best activities for the abdominal muscles is the exercise ball crunch or sit-up. It relies less on the hip flexors than other tummy-toning exercises such as the bicycle maneuver.

Technique Tips

As you begin your sit-ups on the exercise ball, lie back so your torso and thighs are parallel to the ground. Keep your feet planted on the ground about hip-width apart and your knees level with or slightly below your hips. Lightly rest your head in your hands and pull your chin in towards your chest. Take a deep breath, contract or tighten your abdominal muscles and raise your shoulders or torso, exhaling as you come up. To target your oblique muscles more, move your feet closer together. For better toning during a sit-up, do not relax your abdominal muscles as you lower your torso.

Considerations

If you have a sedentary lifestyle or have a medical condition, consult your doctor before beginning a fitness program. You don't need to do hundreds of sit-ups to tone your tummy. Try to complete three sets of 10 to 20 reps three or four days a week. Do not rest for longer than a minute between each set. Also, keep in mind that to lose fat, you need to burn more calories than you consume. Combine a cardio and strength-training program with a nutritious, portion-controlled diet. Focus on eating weight-friendly foods such as non-starchy vegetables, fruits, lean protein and whole grains. Limit your intake of saturated and trans fats, refined carbohydrates and sugary beverages. (general knowledge and Ref 2)