Someone interested in building six packs abs always tries Sit-ups and Crunches. These both work great in building abdominal muscles. But these exercises are not the same.
They may seem identical but they target different muscle groups.
Crunches are an isolation exercise that focuses only on rectus abdominis (abs) whereas Sit-ups engage many muscles viz. obliques, rectus abdominis, and hip flexor.
On top of that, they both differ in the range of motion, sit-ups have a high range of motion as compared to crunches.
You might be wondering, Which one is better? Let’s discuss by one by one.
Crunches are the isolation exercise for abdominal muscles and it has a very short range of motion. It is great for building strength in abdominal muscles, obliques, and hip flexors.
How to do Crunches?
Lie down flat on the floor and place your feet flat on the floor shoulder-width apart.
Take your both hands behind the head.
Lift your upper body keeping your neck and head relaxed. Contract your abdominal muscles. Get back to the start position.
Your lower back must always be in touch with the ground.
3sets of 12 will be enough for beginners.
Rectus Abdominis ( Abs)
Advantages of Crunches
No need to commute to the Gym
Crunches can be done in the comfort of your home. You don’t need to go to the gym to do crunches.
Money and Time Saving
It will also save you time and money as you are not going to the gym. It does not even require a resistance band to do them. You will also save money by not purchasing any equipment.
Great for Abs
Crunches are an isolation exercise that only engages “Rectus Abdominis” at a time. It will help you to get the desired abs.
Disadvantages of Crunches
It is also the disadvantage of crunches that this only works for abs.
Sit-ups in the exercise which engages many muscles at the same time viz. Rectus Abdominis, Hip flexor, and obliques. Have a higher range of motion.
How to do Sit ups?
Lie down flat on the floor. Bend your knees and place your feet flat on the floor at shoulder width.
Keep both of your hands behind your head.
Lift your upper body to the knees and slowly get back to the start position.
Try to do 3 sets of 10 situps first, you can increase the sets and repetition as you progress.
Advantage of Sit-ups
Engage many muscles
Unlike the crunches, situps engage many muscles at the same point of time viz. abs, hip flexor, and obliques.
Time and Money saving
Like the crunches, it will also save your time and money as you are not going to the gym and you are not expending on any equipment.
Disadvantages of Sit-ups
There is the risk of getting a neck and lower back injury in this exercise, which makes it injury-prone.
Crunches also have some risk factors but the chance of getting risk is higher in Situps.
This is the main reason many trainers do not prefer crunches to situps in their programs.
Which one is better?
This question particularly depends on what is your fitness goal and which muscle you want to target.
If your goal is just to build rectus abdominis (abs) then either exercise will work for you but if you want to target more than just abs then you should definitely go for sit-ups.
Sit-ups will help you target more muscles and will make the body more stable.
Although, Sit-ups are a little harder than crunches as it has more range of motion and it calls for many muscles at the same time.
As I mentioned above, Sit-ups have risk factors that are associated with them. So, if you are someone who has some sort of issues with the neck and shoulders, then try to avoid sit-ups or consult a doctor before doing them.
Sit-ups and Crunches both work great for abs, and they can be done at the comfort of your home, Sit-ups target many muscles at the same time and have a higher range of motion whereas, crunches only target Abs and have a short range of motion.
Both are good, chose the one which suits your fitness goals and your requirement.
This article provides general information only. It would be better if you consult an expert. It is not a substitute of an expert at all.