Do sit-ups help reduce fat?

When it comes to reducing belly fat, sit-ups are one of the most popular exercises. In fact, many people believe that if they just do sit-ups diligently every day, the fat in their belly area will gradually disappear.

However, the notion that sit-ups help reduce belly fat is incorrect. Modern fitness science has found that burning fat in a specific area through exercise is impossible, according to the health website Healthline (USA).

Sit-ups are an effective exercise to increase abdominal muscle strength.

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A study published in the Journal of Strength and Conditioning Research found that doing sit-ups for six weeks did not reduce belly fat. However, abdominal strength did improve.

The reason is that when body fat is reduced, it will be reduced synchronously in all areas. When we have a calorie deficit, meaning we burn more calories than we take in, the body will gradually use fat from everywhere to provide energy. The amount of fat loss in a certain area depends on genetics, hormones and lifestyle.

Sit-ups are muscle-building exercises, not fat-burning ones.

In fact, sit-ups are muscle-building exercises, not fat-burning exercises. Sit-ups are primarily exercises for the abdominal muscles, especially the rectus abdominis, which help strengthen this area. According to information from Harvard Health Publishing (USA), an average person weighing about 70 kg only burns about 3-5 calories/minute when doing sit-ups. With a low energy expenditure, sit-ups are unlikely to be an effective exercise for burning calories or reducing overall body fat.

If your goal is to lose belly fat, doing sit-ups alone is not enough. You need to combine a reasonable diet with full-body calorie-burning exercises such as cardio or high-intensity training.

Cardio exercises such as jogging and cycling help burn calories effectively, while diet is the main factor determining calorie deficit and fat loss. Sit-ups at this time play a supporting role, helping to firm the abdominal muscles.

Although they don’t directly burn fat, sit-ups and abdominal exercises still provide many important benefits. Stronger abdominal muscles help improve posture, reduce back pain, and allow for greater mobility.

However, one thing that people need to pay attention to when doing sit-ups is the risk of injury. Common mistakes when doing sit-ups are overdoing it, straining the neck too much, and bending the back incorrectly. These mistakes can lead to neck pain, back pain, or even spinal damage, according to Healthline .

Source: https://thanhnien.vn/gap-bung-co-giup-giam-mo-185250718165544057.htm