The Difference Between the Crunch and the Sit-up
Sit-ups vs Crunches : The crunch exercises only the abdominal muscles, while the full sit-up involves both the abdominals and other stabilizing muscles – in the chest, neck and low-back as well as hip flexors and lower-leg muscles (if you hook your feet)
How to do a Proper Sit-up
PRIMARY TARGET: Upper Abs
SECONDARY TARGET: Lower Abs and Obliques
- Lie flat on your back on the floor with your knees bent and your legs secured under a piece of heavy furniture (I am assuming that you are doing this routine at home).
- Place your hands by your chest.
- Flexing your abdominals, raise your torso until you are in nearly a sitting position.
- Retaining tension on the abs, lower your torso to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).
How to do a Proper Crunches
PRIMARY TARGET: Upper Abs
SECONDARY TARGET: Lower Abs and Obliques
- Lie flat on your back on the floor with your legs in front of you bent at the knees.
- Place your hands by your chest.
- At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
- Retaining tension on the abs, bring your torso to the starting position. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).
Related Post: Abs Workout Routine
Reverse Crunch
PRIMARY TARGET: Upper and Lower Abs
SECONDARY TARGET: Obliques
- Lie flat on your back on the floor with your legs straight in front of you.
- Place your hands at your sides by the floor for support.
- Slowly bend your legs at the knees bringing them towards your chest.
- Once the knees are by your chest, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
- Return your legs to the starting position and bring your torso back to the floor.
Exercise Routine for Crunches and Sit-ups
Two to four sets of 10 to 25 repetitions (no less than twice weekly) for both exercises is sufficient to strengthen muscles.
[…] Besides, obliques get enough indirect stimulation from exercises like Squats, Deadlifts, Sit-ups, […]