How many sit-ups should I do a day to be effective?

Abdominal muscles are a group of muscles that can withstand a lot of training. To achieve noticeable results, the number of crunches is not as important as the method, intensity of the exercise and the accompanying diet.

There is no exact number of sit-ups per day that applies to everyone. However, experts say quality is always more important than quantity, according to the health website Healthline (USA).

If you want to have six-pack abs, sit-ups need to be combined with diet and full-body exercise.

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The important thing when doing sit-ups is not to do hundreds of them every day. Instead, the practitioner needs to focus on practicing the correct technique, controlling the movements well and clearly feeling the contraction of the abdominal muscles.

For beginners, start with 2-3 sets of 15-20 reps each, for a total of 30-60 reps/session. For advanced practitioners, you can increase this to 100-150 reps/session. One thing to note is that there are many different types of crunches, from basic crunches, reverse crunches to hanging crunches on a bar. Practitioners should perform many variations to avoid overloading the abdominal muscles.

Sit-ups slowly, breathing properly

The key to properly engaging your abs is to not do it mechanically, trying to complete the exercise, but to do it slowly, breathe properly, and keep your abs tight throughout the movement.

Many people do crunches every day hoping to see six-pack abs in a few weeks. But the truth is, abs won't show if you have a lot of belly fat. Studies show that women need to get below 20% body fat and men need to get below 15% body fat before they start to show their abs.

Therefore, if you only do sit-ups without combining cardio, a low-carb diet, and working all muscle groups in the body, you will not see obvious results even if you work out very hard. Normally, if you work out properly and eat properly, you will start to see your stomach tighten after 3-4 weeks, and the muscle lines will become more visible after 6-8 weeks, depending on the amount of fat you have.

Many people go to the gym to do abdominal exercises almost every day. However, this is not in accordance with the training principles. Like other muscle groups, abdominal muscles also need time to recover and develop. Exercising every day will reduce the ability of abdominal muscles to recover and develop. Experts recommend doing abdominal exercises about 3-5 times/week. Alternate training days with rest days.

Doing intense abdominal exercises every day can lead to muscle tissue overload, soreness, and even lower back injury, especially if you do it with the wrong technique or don’t stretch first. However, if you do light, short exercises, such as 10-15 minutes, you can do them every day as part of your exercise routine, according to Healthline .

Source: https://thanhnien.vn/nen-gap-bung-bao-nhieu-cai-moi-ngay-de-co-hieu-qua-185250722115105598.htm