Crunches or V-ups: We reveal which is better to reduce belly fat

It’s time for the ultimate showdown and see which exercise works faster to blast that belly fat: crunches or V-ups.
flat belly
Blast the fat away. Image courtesy: Shutterstock
Nikita Bhardwaj Updated: 26 Jul 2020, 12:48 pm IST
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When it comes to a flat belly, you must have heard the benefits of both crunches or v-ups. But what if we ask you to pick just one? Hard to choose, right? Well, then let’s just solve this confusion by telling you which one is better when it comes to giving you a flat belly. 

Here’s everything crunches have to offer you
Almost everyone starts their journey to flat abs with crunches. But if you’re wondering just what they can do for you, here’s some info that will blow your mind: 

  • Focus area: Upper abs.
  • Impact: Crunches tone the upper ab area and helps frame your middle portion to give you that good looking and well-sculpted pack of abs.
  • Technique: Lie on your back on a mat and bend your knees, keeping your feet hip-width apart. Now keep your hands behind your head and slowly lift your upper body with an exhale. Feel the contraction in your core, hold it for three seconds, and with an inhale return to the start position. Repeat.
  • Reps: For best results, do at least 4 sets of 25 repetitions.
  • Mistakes you might be making: You can do as many crunches as you like but if you don’t keep your head straight and your core engaged then all that effort will go in vain. Also, doing abs quickly won’t help you; the slower you go, the more results you’ll see.
  • The drawbacks of doing crunches: According to Ruchika Rai, a Mumbai-based fitness and wellness coach, just doing crunches isn’t enough as the major fat accumulation happens in the lower abdomen area. She explains that: “There is a separation between our abs called diastasis recti. Overdoing crunches can widen this separation, making getting a lean core difficult.” Also, not doing crunches properly can also lead to neck and lower back pain.

Here’s everything V-ups have to offer you
V-ups are known to be the ultimate belly fat cutter. But how do they work? Let’s find out.

  • Focus area: V-ups focus on upper and lower abs simultaneously.
  • Impact: What makes V-ups all the more effective is that it gives you the benefits of two moves–crunches and leg raises. This gives V-ups an edge over simple crunches.
  • Technique: Lie down on your back on a mat. Keep your legs straight. Keep your core tight and with an exhale lift your upper body and legs simultaneously to make a V with your body. Ensure that you keep your back straight throughout. Hold this pose for 3 to 5 seconds and with an inhale go back to your resting position. Repeat.
  • Reps: For best results, do at least 4 sets of 20 repetitions.
  • Mistakes you might be making: The key to successfully doing V-ups is holding the pose. If you don’t hold the pose for at least 3 seconds, you won’t get much results.
  • The drawbacks of doing V-ups: You need to keep your back straight while your body is lifted otherwise you can hurt yourself.

And the winner is…?
Why V-ups of course! Because guess what? Just including this one exercise in your regime can make a world of difference. 

By the way, according to a study published in the Journal of Strength and Conditioning Research all you need is 6 weeks and 2 sets of 10 repetitions of abs exercises to get that flat tummy? And now we have made it simpler for you to pick a belly fat exercise, it’s time to blast the fat away.  

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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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