Calisthenics Sit Ups Vs Crunch: Which One Best Build Your Core?

Gorilla Calisthenics-Sit Ups Vs Crunch-A Woman Lying On The Floor

What Is The Difference Between Sit Ups Vs Crunch?

In the Calisthenics world, sit-ups and crunch are among the best choices if you want to enhance your abdominal muscles. These exercises look similar but there are differences. Each exercise has different movements and also targets different muscles. So what could be better than sit ups vs crunch? Let’s identify the difference between sit ups and crunches so you decide which is better for you. The main difference is the movement, crunches target the core in isolated movements, while sit ups target stabilizing muscles that require a greater range of motion. Crunches involve smaller movements and work more muscles, while sit ups require a full range of up and down motions.

Furthermore, without a strong core, you will never see a strong squat or deadlift. It is indeed, a strong foundation for you to be able to perform other exercises. Both crunches and sit ups do well when it comes to the enhancement of your core muscles. In particular, sit ups target the rectus abdominis. But also involve some connection stabilizers, such as hip flexors. It allows for a more complete and inclusive movement. On the other hand, crunches involve the six major core muscles of the abdomen as well as the leg muscles. You can modify it based on individual performance levels. Moreover, with the use of resistance, you can surely enhance it. Crunches don’t require as much range of motion as sit-ups. So they limit the engagement of the hip flexors and compression of the spine.

Gorilla Calisthenics-Sit Ups Vs Crunch-An Old Man In Sit-up

Sit Ups Vs Crunch: Its Benefits And Drawbacks

Sit Ups Benefits

Sit-ups help you build a strong core to avoid injury, improve your posture, and improve your athletic performance. Indeed, they are multi-muscle exercises. And actually work the abs as well as other muscle groups including the chest, hip flexors, lower back, and neck. Let’s take a look at some other benefits of sit-ups.

  • Increase Muscular Endurance: Sit-ups train your abs to move for long periods of time against resistance and weights. It’s mainly about building muscle endurance.
  • Improve Your Posture: It strengthens your core, which pays off in your daily life.
  • Reduce The Risk Of Injury: Your core is your body’s shield from injury; strengthening your core increases support for the rest of your body and reduces the risk of injury.
  • Burn More Calories: Muscle cells are more metabolically active than fat cells. As a result, they burn calories even when resting. By helping you build muscle, sit-ups will help you burn more calories in the long run.

Sit Ups Drawbacks

Part of the reason sit-ups are underrated is that they emphasize the curvature of the spine. Hence, excessive spinal curvature is known to put pressure on the spine and cause back injuries. These are the common drawbacks of sit-ups you need to consider:

  • It Can Cause Injury If Not Performed Well: The number of times you perform the exercise might be too much for you. This can lead to muscle tension and inflammation.
  • It May Cause You Bad Posture: If you have poor sit-ups, they are likely to bother you. Because your hip flexors attach to the front of your lumbar spine, if they are overworked or too tight, they can pull on your spine, causing lower back pain.

How To Do Proper Sit Ups?


  • Lie on your back, feet on the ground, knees bent.
  • Place your hands by the sides of your head in a comfortable position.
  • Bend your hips and waist and lift your body off the ground. Make sure you are always looking straight ahead and keep your chin in a relaxed position away from your chest.
  • Lower your body back to the floor to the starting position.
  • Do the repetitions as needed.

Crunches Benefits

In fact, crunches are superior to sit-ups and can build endurance in the abdominal area. Crunch doesn’t provide a full core workout, but no movement. While crunches aren’t the only abdominal exercises you should be doing, it can be beneficial to incorporate them into your workout once or twice a week, which also includes back, pelvis, oblique, and lateral abdominal exercises.

  • Strengthens Your Abs: If you want to work your six-pack abs, you need to incorporate crunches into your workout. Crunches target your abdominal muscles and train them to work in a coordinated fashion.
  • It Helps Improve Your Posture: Not only will crunch help you get toned and toned abs, but they can also strengthen your stabilizing muscles, such as the erector spinae.

Crunches Drawbacks

Crunches target the abs but don’t adequately target other core muscles, such as the obliques, especially the lower back. It can still put some strain on the spine, especially when trying to flatten the lower back throughout the movement. Crunches can also strain the neck or cervical spine if the head is not kept in a neutral position throughout the movement.

  • May Cause Lower Back Problem: The path movements associated with crunches can be a little too hard for your lower back. Doing this regularly for long periods of time can lead to lower back problems.
  • Can Create Hip Tension: Most people tuck their butt down when doing sit-ups. This in turn overloads the surface muscles, relaxes more of the core muscles, tightens the hip flexors, and may create tension in the hips.

How To Do Proper Crunch?


  • Lie on your back. Place your feet hip-width apart on the floor. Bend your knees and bring your arms to your chest. Contract your abs and inhale.
  • Exhale and lift your torso while keeping your head and neck relaxed.
  • Inhale and return to starting position.

Sit Ups Vs Crunch: The Combination

Both sit-ups and crunches have benefits, but neither is inherently better than the other. It all depends on your personal goals. In fact, it may be beneficial to incorporate these two steps into your daily regimen. However, volume and intensity are also things to consider. Over time, you can increase the difficulty of these two movements by adding accessories such as resistance bands, gym rings, and dumbbells.

Disclaimer: The information contained on this website is for educational purposes only and is not intended to be a substitute for treatment by a healthcare professional. Get a medical evaluation and doctor’s approval before starting any exercise program.

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