The abdominal muscles are crucial to survival. They protect your vital organs and lower rib cage and help support your posture through nearly all your daily activity. Four muscle groups comprise the abdominals, and they must all be trained to work together. Situps and flutter kicks both train the abs. But which one trains them better and more effectively?
Abdominal Muscles
The abdominals have four different groups of muscles that protect your organs as well as provide support for surrounding muscles and posture. Different exercises incorporate different groups, or all of them.
Transversus abdominis: You cannot see these, as they are underneath the rectus abdominis. They provide support for posture and help keep your body straight, the Better Health Channel website explains.
Rectus abdominis: Often referred to as the six-pack, the rectus abdominis begins at the pubic bone and goes up to the sternum, just below the chest.
External obliques: Located on either side of the body, just above the hip. These work with the internal obliques in twisting the upper body.
Internal obliques: Located underneath the external obliques and inside the hipbone.
Muscles Involved in Situps
To get a feel for the muscles involved in situps, you need to perform one. Lie down on the ground, knees bent, feet on the floor, arms on your thighs and looking toward the ceiling. Starting with your head on the floor, raise up so your chest touches your knees. If you wish, you may raise up so your hands are only on your knees. Perform 20 repetitions. As you should be able to feel, only the rectus abdominis is actively involved; the hip flexors, located where the hip bone and leg bone meet, are passively involved.
Muscles Involved in Flutter Kicks
You should also perform flutter kicks to feel the muscles involved. Lie down on your back with legs extended. Place your hands under your buttocks or hold them out to the side. Lift your legs 6 inches off the floor and alternate moving them up and down about 1 foot. The rectus abdominis is actively involved, as are the obliques. Holding your hands out to the side requires stabilization and more effort.
More Effective Exercise
Between the two, flutter kicks are more effective. Not only does it train the rectus abdominis and obliques, but it also draws on core stabilization --- using the transversus abdominis to keep your body in proper posture. Situps, on the other hand, only work the rectus abdominis and hip flexors.
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