Situps and abdominal crunches tone and tighten your abdominal muscles, but only if you do them correctly. When you do either crunches or situps twice a week on nonconsecutive days, you'll tone and strengthen your abdominal muscles. Combine this routine with at least 30 minutes of cardiovascular exercise every day and you'll be well on your way to a flat, tight stomach and toned abs. Talk to your doctor before making any modifications to your current exercise program, particularly if you have injuries or health conditions.
Situps
Situps are an abdominal-strengthening exercise that uses the abdominal muscles to lift the upper body completely off the ground. To perform a proper situp, lie down on your back on the floor in front of a wall. Lift your feet up and place your soles on the wall, so your knees make a 90-degree angle. Fold your arms in front of your chest and place your left hand on your right shoulder and your right hand on your left shoulder. Engage your abdominal muscles as you lift your upper body up, to a sitting position, then use your abs to lower your upper body back down to the ground. Repeat 20 times.
Crunches
Abdominal crunches are a situp modification that do not involve bringing the upper body all the way up with each repetition. Instead, lift only the head, neck and shoulder blades off the ground, instead of the entire upper body. Crunches are traditionally done by bending the knees and keeping both feet flat on the floor, but lifting the knees and placing the soles of your feet against a wall allows you to isolate the abdominal muscles, making the crunches more effective. Cross your arms in front of your chest and place your hands on opposite shoulders; do not interlock your arms behind your head, or you risk injuring your neck.
Misconceptions
Crunches are purported to be a safer strength-training option than situps, because they do not involve as much movement. One form is not safer than the other, however; both situps and crunches are safe if performed correctly — and both situps and crunches may cause injury if they are not performed correctly. When done properly, situps and crunches strengthen the abdominal and back muscles, reducing back pain and flattening the stomach.
Tips
Lift your body with your abdominal muscles, not your neck or your head, to prevent injury. Take a full 2 seconds to lift your upper body, then an entire 2 seconds to lower your upper body, when you perform crunches or situps. Whipping your body up and down might cause muscle strain and stress to the neck and back. Instead, move slowly to isolate the abdominal muscles instead of using your head and neck to lift your body.
Member Comments