Classic crunches are a popular training move. Whether you’ve watched a Rocky workout montage or learned how to perform the exercise in gym class, you’ve no doubt performed numerous sets in an effort to achieve washboard abs over the years.
How many sit-ups are recommended per day?
Although everyone has different goals, fitness levels, and situations, most people should aim to complete 40 sit-ups per day, according to Men’s Health fitness director Ebenezer Samuel, CSCS. Although that may not seem like a lot of reps, especially if your ultimate goal is to build abs; He clarifies that quality always comes before quantity. Samuel says, “Those who use sit-ups will tell you to slow down when going down.”
“You end up curling up and lying down very quickly if you try to do 50, 60 or 100 reps.” Put another way, it’s not worth making compromises that you’ll likely have to make to complete a significant number of reps.
Kurt Ellis, CSCS, owner and trainer at Beyond Numbers Performance, says age and overall level of health and fitness would also be taken into account when calculating how many sit-ups are too many. Keep in mind that doing too many sit-ups can lead to poor form, movement pattern compensations, and overuse injuries, says Ellis. Translation: Don’t go for a world record if you want better results and long-term health.
How to do sit-ups correctly
Speaking of bad form, analyzing your abs form is a necessary part of paying attention to quality reps. To perform a conventional sit-up:
Start by lying on your back with your feet flat on the floor and your knees bent. To avoid pulling on his head and neck when he sits, Ellis recommends keeping his hands at his sides, palms up, rather than behind his neck.
Exhale as you lift your upper body toward your knees while using your core.
Inhale and then slowly lower your upper body while maintaining composure.
Important Tips on Ab Shape
Take your time.
Be careful not to strain your neck when snuggling.
The elbows should be wide open if the hands are behind the head.
Keep your hands extended throughout the movement if they are in front.
Why abs are good
A fundamental exercise, crunches do much more for your abs than simply working them out. By strengthening the muscles needed to perform functional movements like bending and lifting, abs “translate directly into everyday life,” according to Ellis. As a result, your daily movements may become easier, more comfortable, and less prone to injury.
The rectus abdominis is the primary target of crunches, while the deep transversus abdominis muscles, which are responsible for a tight midsection, are the primary focus of certain core exercises like the plank and deadbug. Due to their recognizable shape, these muscles, which flex the spine, are also known as “six-pack” muscles. Although this is an important aspect of spinal flexion, it’s also easy to overdo it with excessive volume and poor form, which is why the recommended number is lower than you might think.
Although the abdominals work the transverse core and the obliques to a lesser extent to the sides, they do not involve the lateral or rotational muscles because they are performed in the sagittal plane of movement, which is from front to back. Just keep this in mind when designing an all-encompassing core exercise. If your fitness goal is toned abs, you should still incorporate exercises that work your entire core for a well-rounded workout.
Is daily abdominal practice safe?
You can do sit-ups correctly every day. Is it necessary to do it? is the most crucial question. Remember that a complete core training program consists of more than just abs. “Training different aspects of the abs is ideal to avoid redundancies,” Ellis advises. For example, she suggests alternating days of low-, moderate-, and high-rep sit-up sets if your goal is to increase your total rep count.
It is important to remember that sit-ups should not be your only abdominal exercise. “It really only focuses on one or maybe two abdominal functions,” says Samuel. You will experience spinal flexion, similar to what occurs during a squat. If you lower the control, you will experience a slight degree of anti-extension. For a complete routine, you must train more than just those basic functions.
If you want to make it a daily habit, Samuel has a better movement strategy: He recommends trying a hollow rock. “Longevity actually strengthens and develops muscles,” he says. In a squat, you don’t hold the extended position for long. On the other hand, your abs are tight but longer on the hollow rock.
You can achieve a more complete core circuit that targets your abs from multiple angles by combining your hollow rocks with plank shoulder taps for anti-rotation action. “That will produce greater benefits than simply doing a set of sit-ups,” says Samuel.
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