Do Sit-ups & Crunches Get Rid Of Belly Fat?

The thought of spot reduction through repeated exercise of one body part has an enduring allure. However, your body doesn't recognize your desire to lose your belly fat while keeping other areas robust. Exercise burns calories -- but not always where you want calories to burn. Sit-ups and crunches still contribute meaningfully to your fitness program, but they cannot eliminate belly fat directly. However, a fitness regimen that incorporates these elements can make you leaner overall. Consult a doctor before starting an exercise program.

Visceral Fat

If you carry the majority of your excess fat in your abdomen, you may have a higher percentage of visceral fat than someone who carries weight elsewhere on the body. Visceral fat -- the fat that fits between your internal organs -- is associated with serious health risks like cardiovascular disease and diabetes, more so than subcutaneous fat that lies beneath your skin is. Your doctor can assess your visceral fat percentage more accurately, but the looser belly fat that lets you "pinch an inch" is subcutaneous fat, while a firm round belly probably contains more visceral fat.

Exercise and Weight Loss

Although sit-ups and crunches cannot burn away visceral fat, they do contribute to overall fat loss. A muscular body requires more calories to maintain itself because muscle is more metabolically active than fat. As you exercise and develop more muscle -- including the muscle you develop from your ab workouts -- you'll burn incrementally more calories at rest. That additional calorie burn may not be sufficient to let you eat anything you like, but it is enough to maintain a lower weight more easily.

Core Strength

The core muscles you use to perform sit-ups and crunches form a natural internal support system under your skin. Without sufficient abdominal support, you put your lower back at greater risk of injury. When your lumbar vertebrae must bear all your upper body's weight, you become prone to back pain. Building your core strength through sit-ups and crunches takes some strain from your lower back. This enhanced support system increases your lifting capacity not only in the gym, but also around the house or in the garden. A fit body doesn't just look better; it also performs better.

Posture

You tend to slouch if your abdominal muscles don't help to support your upper body; this can give you a fuller-bellied appearance even if you're slender. Working out your abdominal muscles may reduce your belly's prominent appearance even though your abdominal fat remains. Stronger abdominal muscles also contribute to a leaner look by allowing you to draw your stomach taut and hold it in this flatter position longer. While sucking in your stomach for hours at a time may not sound comfortable if your core hasn't had sufficient toning, you'll find it happens naturally when your abdominal muscles can support your upper body.