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17 Mind-Blowing Benefits Of Sit-Ups And Crunches

Remember when you were a youngster at school, and during Phys Ed, your gym teacher would have you doing basic bodyweight exercises?

Likely, push-ups were included, and we’d wager good money that sit-ups were also encouraged.

Today we’re going to be looking at sit-ups, and specifically, will be looking at several awesome mind-blowing benefits of sit-ups to help show you just how fantastic they really are.

When it comes to the perfect physique, many men out there would agree that perfection comes in the form of a chiseled abdomen that you could grate cheese upon.

For many men, despite being desirable, a six-pack seems like something that is unobtainable, when in fact, if you are willing to work for it, it can be achieved.

If you are looking to transform your body and get yourself into shape, one of the best ways of going about it is, to begin with, slow and gradual stages and take it from there.

Bodyweight exercises such as sit-ups are ideal, but just what is it about sit-ups that make them so beneficial?

Here are 17 mind-blowing sit-ups benefits.

What Are The Benefits Of Sit-Ups Exercise?

Benefits Of Sit-Ups And Crunches

1. Burn Fat

One of the best things about sit-ups is the fact that they allow you to burn considerable amounts of body fat.

Sit-ups are a fantastic calisthenic and bodyweight exercise that has been proven time and time again to assist with weight loss.

People associate sit-ups with building and toning the abs, but they are actually a very physically demanding exercise that burns off considerable amounts of calories and can, therefore, assist with weight loss quite drastically.

If you want to burn fat, make sure to include sit-ups as part of your training regime.

2. Tone The Muscles

Another of the awesome benefits that we’re listing today is the fact that sit-ups are so effective when it comes to tone the muscles.

If you want to tone your abdominal muscles, your obliques, and other muscles besides, sit-ups are ideal for giving the muscles shape and definition.

If you want to get a six-pack that a Greek God would be envious of, sit-ups are ideal.

3. Easy To Do

Some exercises for getting in shape are notoriously difficult to perform.

They’re so complex that it can take an age to master every movement, every stretch, and every component of the exercise and by the time you actually get around to performing it, you’re that mentally drained from trying to remember each component that you struggle to focus on the exercise at hand.

Thankfully, sit-ups aren’t one of those exercises.

They’re extremely easy to perform, and once you’ve done one, you’ll remember the techniques for life.

4. Great For Stability

If you’re looking to improve your stability, be it for general health purposes or a sporting activity perhaps, sit-ups are very useful.

Sit-ups are exercises that are there to help strengthen the core and as your core is what keeps you stable and balanced, the stronger it is, the more stable on your feet you will be.

Sit-ups promote stability on the feet, which can help you in a whole variety of different ways in everyday life.

5. Great For Building An Adonis Belt

Guys, you know that V-cut that goes from your obliques and lower abs, down towards your groin that people can’t seem to get enough of?

Well, if you’ve wanted one for yourself but haven’t been able to build one yet, no matter how lean you are, you may not have been performing enough sit-ups.

Sit-ups are great for getting that V-cut Adonis belt that not only drives other people wild but also happens to make you look lean and shredded as well.

6. Can Be Done Anywhere

Whether you’re in a gym stacked full of expensive and complex equipment, or stuck at the office or at home and unable to visit a gym to exercise, sit-ups are ideal.

Another of the awesome benefits we need to talk about today is the fact that sit-ups can be done virtually anywhere, at any time.

Because of this, it doesn’t matter whether you’re at work, at home, or anywhere else, you can do sit-ups virtually anywhere with a little open space and a sturdy and supportive flat surface.

7. Save Time

If you’re up against it, time-wise, and you don’t have the time to go through a high volume workout, that doesn’t matter if you decide to go with more of a basic bodyweight workout.

Sit-ups are physically demanding exercises that, despite working for several muscle groups at once and providing cardiovascular benefits, can be completed very quickly.

You can do 4- 6 sets of sit-ups in less than 8 minutes and can have yourself one heck of abs, strengthening, and conditioning workout in the process.

8. Great Compound Exercise

When we think of the benefits, we automatically think of the abdominal muscles.

Whilst sit-ups are indeed great for the abs, they are in fact a great compound exercise.

A compound exercise is one that targets multiple muscle groups at once.

Sit-ups are great for the abs, but they also work your other core stabilizer muscles including the obliques.

9. Reduce Blood Pressure

Hypertension is one of the biggest killers in the developed world.

Hypertension, AKA high blood pressure, can lead to a whole variety of different health issues and ailments.

Most frustratingly of all, though, is the fact that hypertension can be prevented by simply leading a healthy lifestyle.

Sit-ups are a great form of physical exercise that has been found to help control your weight and reduce your blood pressure.

If you clean up your diet, and exercise, in the form of sit-ups, you will notice significant improvements to your blood pressure levels in a relatively short period of time.

10. Improved Mental Health

Another few of the benefits that we’re going to be looking at today are those relating to your mental health.

So far, we’ve mainly focused on the physical benefits, but what about the psychological side of things?

Sit-ups have been found to help improve your mental health in numerous different ways.

Exercise helps to promote the production of endorphins, which are chemicals in the body and brain that evoke feelings of happiness and relaxation.

As well as that, exercise, which in this case comes from sit-ups, also helps to reduce your weight and improve your physique, which can dramatically improve your self-confidence as well.

11. Low Impact Exercise

Whereas certain exercises out there may indeed be good for the body, they aren’t necessarily good for the joints.

Running, for example, is great cardio and is great for weight loss, but if you suffer from knee or ankle issues for example, because running is a high impact activity, each footfall you make with each stride will cause pain and discomfort, and could negatively impact your joints.

Sit-ups are ideal because they’re a great example of a low impact exercise.

You perform sit-ups laying on a flat, supportive surface, and basically, well, sit up to perform one rep.

There is, therefore, no impact or stress placed upon your joints, making them ideal for those of you with joint issues.

12. Improved Athletic Performance

Have you ever noticed how sports stars, athletes, and fighters when training, all seem to include plenty of sit-ups and abs work in their training regimes?

This isn’t just to get their abs popping and looking ripped and defined, it is actually to help them perform better athletically.

As mentioned throughout, sit-ups help to strengthen your core, and your core is what keeps you stable, and it is where you generate much of your strength and power from.

As an athlete, being stable on your feet, flexible, fast, and powerful is obviously advantageous for a whole number of different reasons, which is why sit-ups are considered to be so beneficial.

Whether you want to run a little quicker, lift more weight, or just be a better athlete in general, make sure you include sit-ups as part of your training regime.

13. Increased Strength

Sit-ups are generally not associated with strength and power, though in reality you’d be amazed by what a difference they can make when it comes to your strength training.

One of the lesser-known benefits is the fact that they increase your explosive strength and power.

Like a house is only as strong as its foundations, you are only as strong as your core.

If your core is weak, you’ll never be as strong as you could be.


Many Olympic lifters, strongmen, powerlifters, and CrossFitters include plenty of abs, sit-ups, and core work into their routines in order to help them lift heavier weights.

By doing sit-ups regularly, you’ll strengthen your core and while the changes you see won’t be hugely dramatic at first, as time goes by and your core becomes stronger, you yourself will also become stronger and your lifts will increase.

14. Improves Back Health

Surprisingly, if you suffer from back issues, experts recommend sit-ups and other similar exercises.

Sit-ups are great for people dealing with back issues as they help to strengthen the back muscles too, which reduces your risk of injury and helps ease any pain or discomfort you may be experiencing.

15. Cardiovascular Benefits

Okay, sit-ups may not offer the same cardiovascular benefits for the heart as, say, running, but that doesn’t mean that they aren’t beneficial.

Sit-ups have been found to help improve aerobic fitness and improve cardiovascular conditioning.

Heart disease is the biggest killer in the developed world, so the healthier you can make your heart and cardiovascular system, the greater your longevity will be.

Sit-ups help to boost circulation, reduce blood pressure, reduce LDL cholesterol, strengthen the arteries, blood vessels, and wall of the heart, and generally promote optimal cardiovascular health.

16. Different Variations

We can’t talk about the benefits without mentioning the fact that there are so many different sit-ups variations to choose from.

Yes, you can do a standard sit up, but once that becomes easy, or once you need a change, there are so many other options to choose from.

You can do sit-ups with your arms crossed, hands behind the neck, with your arms by your sides, on a decline, on an incline, with medicine balls, on a core ball, using a towel for added resistance, on a bench, on mats, and plenty more besides.

Having all of these options to choose from is great because it means that the activity itself doesn’t become stale and monotonous.

17. Very Adaptable

Finally, the last of the benefits of sit-ups that we’re going to be looking at today is the fact that sit-ups are a very adaptable exercise.

The great thing about sit-ups is that they can be performed by people of all abilities.


Whether you’re new to the world of fitness, or a seasoned expert, sit-ups still have a place in your training regime.

If you find that your sit-ups routine is becoming too easy, you can either increase the volume, or the resistance, perhaps by doing them on an incline, or, as mentioned, by using a towel for added resistance to help you engage more muscles and burn off more calories.

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Reda Elmardi

Reda Elmardi

Reda Elmardi is a BJJ, fitness and bodybuilding fanatic. He's been writing about his experiences for over eight years and started his own publications on topics such as BJJ, Steroids, and Fitness.

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