You must be wondering if sit-ups or crunches can help you burn belly fat? Well, the answer is really simple.
If you are relying only on situps & crunches for losing abdominal fat, and you think that doing 1000 situps a day can help you lose that fat. You’re heading in the wrong direction.
Because spot reduction is not possible. An example of spot reduction is exercising your legs in order to get rid of the excess fat on your thighs.
While the theory of targeting specific body parts to burn fat is popular, it has not been proven by scientific studies.
For example, one study in 24 people who completed exercises targeting only abdominal fat for six weeks found no reduction in belly fat.
To completely understand why crunches or situps alone may not be effective to burn belly fat, you must know :
How Fat Loss Works
Stored fat which the body can use for energy is found in the form of triglycerides in your cells.
Before the body uses that fat for energy, it breaks down triglycerides into smaller sections called free fatty acids and glycerol which enter the bloodstream.
And when you exercise, the free fatty acids and glycerol used as a fuel come from anywhere in the body, not only the area that is being exercised.
Good Side Of Doing Situps
Although sit-ups, crunches, and planks without a proper weight loss plan may not help you burn belly fat or build abs, there are many more things other than six-pack abs that your core is responsible for.
Abdominal exercises help strengthen the muscle in your belly area also known as the core. A strong core can help you perform heavy exercises like deadlifts and squats with ease.
A strong core can help improve your posture, balance, reduce back pain, and increase your flexibility.
Regularly indulging in abdominal exercises like situps, crunches, planks also helps build core muscles and improves the appearance of your belly.
However, you will not be able to see your abs muscles until you have the layer of fat covering them.
How Many Sit Ups or crunches a Day to Burn Belly Fat?
As mentioned earlier, situps alone cannot help you achieve six-pack abs. But doing it is a great way to ensure when you lose that belly fat later, your core muscles will show up.
That said, performing three sets of situps, crunches for 20 reps each set, and holding the plank position for a total of 5 minutes is a great way to sculpt your abs.
Don’t overdo your situps because like every other muscle in your body they also need rest. If you’re combining it with cardio or strength training, you only need to do your abs workout three times a week.
A Word From Livefitnow –
Indulging in a healthy, calorie deficit diet, and exercise can help you reduce that belly fat easily as compared to doing situps alone.
If you have a lot of weight to lose, you have to be patient because it can take time before you can see your sculpted six-pack abs or a flat belly.
The fastest way to reach your fat loss goal is to eat a calorie-controlled, nutritious diet and regular workout.