Are you dreaming of achieving those sculpted abs and wondering if sit-ups can help?
Well, the journey of getting those well-defined abs is a fitness goal for many. However, relying upon sit-ups alone isn’t the deal; it requires a well-planned and consistent workout routine.
There is no need for extreme numbers or a grueling routine, but a realistic and disciplined path is all that’s important. Here’s all about how many sit-ups you should include in your daily routine to get your abs game up:
What Is The Science of Abs?
To achieve Abs, understanding the science behind abdominal muscles is crucial. Our abdominal muscles, commonly defined as abs, play an important role in maintaining posture, supporting the spine, and performing different physical movements.
Primarily, the muscles in our abdominal region include internal and external obliques along with the rectus and transverse abdominis.
The rectus abdominis is called ‘six-pack Abs’ and runs vertically through our stomach. During abdominal exercises, including sit-ups, all these are engaged in varying degrees depending upon the specific movement.
While performing any ab-building exercise, understanding this engagement to target the abdominal region effectively is important.
How many sit-ups a day do you get abs? Role of Sit-ups in Abs Training?
One of the most common inquiries in the fitness world is about the number of sit-ups (or any other exercise) to achieve well-defined Abs.
However, it is crucial to recognize that there’s no one-size-fits-all answer since every body type and exercise response is different.
Instead of counting the number of sit-ups, it is important to understand the role of this exercise in Abs training and its effectiveness in a personalized workout.
When trying to incorporate sit-ups into your daily exercise routine, begin with 3 sets of 50 sit-ups each. However, the number can be higher if you are just beginning to exercise; thus, start low.
Also, it is essential to complement this routine with a diverse set of exercises for wholesome and comprehensive abdominal development.
How do you perform sit-ups correctly?
Sit-ups may seem the easiest exercise, but they are one of the most wrongly performed ones. Here’s the correct way of doing sit-ups without engaging in any strains or injuries:
- Lie down on your back, ensuring a comfortable surface below a yoga mat.
- Now bend your knees, place your feet flat on the ground (hip-width apart), and position your hands behind your head.
- Before you start the movement, make sure you are engaging your core (abdominal muscles) by sucking/ pulling your navel towards your spine.
- Now lift your upper body above the ground and close your chest to your knees, flexing your abdominal region.
CAUTION: Do not use momentum or pull your neck. Also, do not strain your neck by keeping it in a neutral position.
- Exhale as you come up and inhale as you go down. Repeat the movement at the desired number of repetitions.
- Remember to maintain your form, control your movements, and increase the intensity gradually. Try following video tutorials for precise control.
What Are The Other Effective Abs Exercises?
It demands a combination of various exercises to target different muscles at the core to get sculpted Abs. Here are some of the effective Ab exercises you can pair along with your sit-up routine regularly:
- Hollow Body Hold:
Lie down on your back and extend your arms and legs straight. Now, create a hollow shape with your body by lifting your arms and legs away from the ground. Hold as long as you can and aim 3 sets of 30 seconds each.
- Bicycle Crunches:
Lie down on your back, fold your legs, and bring your knees close to your chest. Now, lift your head and shoulders slightly above the ground and start rotating your torse by bringing one elbow to the opposite knee. Start cycling with alternative side motion and aim for 3 sets of 20 repetitions each.
- Reverse Crunches:
Lie down on your back and keep your hands on the sides. Now lift your legs above the ground, curl them towards your chest, and ensure your hips are also lifted. Now focus on contracting the lower abdominal muscles and aim for 3 sets of 15 to 20 repetitions each.
- Standing Oblique Crunches:
Stand, keep your feet hip-width apart and your hands behind your head. Now, lift one knee towards the elbow on the same side, bring it down, and repeat on the other.
While lifting your knees, make sure the obliques are engaged. Aim for 3 sets of 15 to 20 repetitions each.
- Windshield Wipers:
Lie down on your back and keep your hands to the sides for support. Now lift both your legs together towards the ceiling and then slowly drop them to the right and left, one after the other.
Make sure the movement is controlled and your obliques are engaged. Aim for 3 sets of 15 to 20 repetitions on each side.
- Dragon Flags:
Lie down on a bench and hold onto the bench from behind your head. Now, lift your legs, keeping your lower body on the ground, using your core to control the movement. Maintain a straight line and aim for 3 sets of 12 repetitions each.
- Medicine Ball Russian Twist:
Sit comfortably on the floor, hold a medicine ball, lean back slightly, and rotate your torso, aiming to touch the floor on both sides. Engage your obliques, ensure the movement is controlled, and aim for 3 sets of 15 to 20 repetitions on each side.
Also Read: How Does Exercise Speed Up Weight Loss In Ketosis? – A Complete Guide!
Conclusion
Overall, the journey towards achieving sculpted abs extends beyond a specific number of repetitions per day. In your fitness routine, include 3 sets of 50 sit-ups every day. Besides that, focus on following the correct exercise form, avoid straining your neck, and prevent chances of injuries.
Also, pairing sit-ups with other Ab-enhancing exercises to get more defined and immediate results. Ultimately, the goal is to achieve aesthetic results and gain overall strength and stability. So, get set and begin your fitness journey of getting well-defined, sculpted Abs.
References:
- Boucher. (2011). High-intensity intermittent exercise and fat loss. DOI:
https://dx.doi.org/10.1155%2F2011%2F868305 - Garcia-Unciti M, Izquierdo M, Idoate F, Gorostiaga E, Grijalba A, Ortega-Delgado F, et al. Weight-loss diet alone or combined with progressive resistance training induces changes in the association between the cardiometabolic risk profile and abdominal fat depots. Ann Nutr Metab. 2012;61:296–304. doi: 10.1159/000342467. –
https://pubmed.ncbi.nlm.nih.gov/23208159/
