The epitome of a fit physique is a flat stomach, or six pack. Bodybuilders and fitness enthusiasts used to perform many situps in their attempts to develop the abdominal area. After considering the bio-mechanics involved in a situp, experts began to shun it in favor of the crunch and for good reason as the situp did not stress the proper muscles and could lead to spinal pain and damage.
Problems With Situps
The main problem with performing situps is that they don't emphasize the rectus abdominis. The rectus abdominis is the group of muscles that run down the front of the stomach area known as the six pack. Instead, situps target the muscle group called the hip flexors, which are situated between the quadriceps and the lower back. As a result, situps will do little to develop the abdominal area.
Crunches
Even though crunches have their critics, if performed properly, their area of emphasis is the rectus abdominis. People run into problems with the crunch when they try to do too many and lose proper form. To perform the crunch, also known as a curl up, properly you would lie on a stable surface with one leg bent. Your hands would be placed under your tail bone for support and you would curl your torso, making sure to keep your neck and head in line to avoid cervical spine problems.
Added Benefits
The crunch, as opposed to the situp, if modified slightly can be used to train other abdominal muscles. For instance, if you add a twisting motion to your crunch you can apply tension to your intercostal muscles, which are the muscles attached to the rib area. A twist added to a situp is useless, as the tension will be further directed to your hip flexors, whereas no stress will be placed upon the targeted area.
Variations
It is possible to modify crunches to utilize different pieces of equipment. In this way you can vary your exercise regimen and alleviate any boredom that may creep into your training. Constant and repetitive movements and exercises without some sort of variation may lead to apathy and ultimately may result in the discontinuation of your exercise program. In conclusion, it's better to do crunches to develop your abdominals and stay away from situps.
References
- "Serious Strength Training"; Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia; 2003
- American Council on Exercise: "I get low back pain while doing sit ups."
- American Council on Exercise: "Do crunches help or hurt?"
- "Ultimate Back Fitness and Performance"; Stuart McGill: 2006
Member Comments