When done correctly, situps and crunches can be a vital part of a program for a flatter belly. They will tighten and tone the muscles of the abdomen, which will give the muscles definition. However, having a muscular belly is only part of the equation. To obtain a flatter belly, you will need to include cardiovascular exercise and a healthful diet along with situps and crunches. Consult a doctor before beginning any exercise regimen.
Crunches
Crunches work the two main muscle groups of the belly, the obliques and the rectus abdominis. They are a good exercise to begin an abdominal building regimen because they aren't as hard on the back as regular situps. According to a study sponsored by the American Council on Exercise published in 2001, the most effective from of crunches were those done while on an exercise ball. The ball provided stability and maintained focus more on the abdominal muscles than regular crunches did.
Situps
Situps are more advanced exercises than crunches because they utilize the entire range of motion and include the spinal muscles. When performed with proper support on the legs, situps primarily work the muscles of the obliques, rectus abdominis and the hip flexors. Situps should only be done after you have gained some strength from doing crunches and other similar movements. For best results, situps should be done with the knees flexed at a 90-degree angle to avoid using the leg muscles too much.
Recommendations
When doing exercises for the abdominal muscles, it's particularly important to work the back to keep your body in balance and maintain good posture. Exercises such as reverse situps and "the swimmer" will help build the back muscles safely and effectively. Start your regimen with crunches and do one set of 10 repetitions for at least three sets. Once you have built up strength and can do several sets of crunches without straining, add situps to your routine.
Spot Reduction Myth
Working a specific area of the body to get rid of fat is referred to as "spot reduction." According to the American Council on Exercise, spot reduction is a myth. Exercises such as situps and crunches will burn fat and build muscle, but any fat lost will be evenly distributed across the rest of the body. A study done in the mid-1980s by the University of Massachusetts found that 13 male subjects who did 5,000 situps over a period of 27 days did lose fat, but that it was lost on the back, abdomen and buttocks in equal proportions. To reduce fat on the abdomen, include a regular cardiovascular exercise regimen along with a healthy, low-calorie diet as part of your workout regimen.
Considerations
How you lose fat in the abdomen and how flat your belly gets from doing situps and crunches will depend a lot on genetics. If your family tends to have the apple-shaped type body, for instance, you will most likely have more trouble getting a flatter belly than someone whose family tends more toward lean and tall. Sex also plays a role, as men tend to have more problems losing fat in the abdomen than women.
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