Q: Should I do sit-ups or ab crunches to strengthen, and hopefully tighten, my stomach and core?
That’s like asking a South African to choose between stage 4 and stage 3 load-shedding. No matter the megawatts shed, you’re in the dark either way.
Don’t misinterpret that answer. If you’re in decent shape and all your parts work together as they should — unlike Kusile, for example — sit-ups are a great way to build up a sweat. They wouldn’t have formed the basis of military physical training for generations if they weren’t. No-one has ever heard a drill sergeant shout: “Hold the crunch, and squeeze, careful not to put strain on your neck ... and release.”
However, if you aren’t in ideal biomechanical condition and you overdo the sit-ups you, too, could drop a flue duct. It’s not a pleasant thought and it takes some time to repair. This is why ab crunches are always preferred by trainees who want to focus on, and isolate, their abdominal muscles. They’re more targeted, they exclude the hip flexors and are generally easier on the back.
However, choosing between sit-ups and crunches to tighten your core is the same as choosing between two Joburg mayors. Either will cause chest pains but neither is best for the job. If you want to strengthen your core then you should be looking at functional training generally, and the plank and other isometric exercises specifically.
Paradigm shifts are always difficult to accept but if you want a stronger core then why try to isolate your abs? Crunches and planks both engage the abdominals and obliques but planks also engage your shoulders, erector spinae, glutes and sense of humour.
Isometric exercises come in and out of fashion as quickly as apple cider vinegar but they should form part of every exercise regimen not just because of their accessibility, but also because of their efficacy. Regarding your core, it’s not just planks that pack good bang for their buck.
A study published about a decade ago in the Journal of Physical Science called The Effects of Modified Wall Squat Exercises on Average Adults’ Deep Abdominal Muscle Thickness and Lumbar Stability concluded: “The comparison of the pre-intervention and post-intervention measures ... revealed statistically significant differences.”
However, The Guardian recently reported on a study by Canterbury Christ Church and Leicester university researchers. Their conclusion was even more exciting: “Various exercise training modes improve resting blood pressure, particularly isometric exercise. The results of this analysis should inform future exercise guideline recommendations for the prevention and treatment of arterial hypertension.”
The key message was that while all exercise resulted in improved resting systolic and diastolic blood pressure, isometric exercises such as planks and wall sits resulted in the biggest reduction. The researchers postulated that during the exercise the engaged muscles squeeze on the blood vessels and restrict oxygen delivery, and when they relax there is an increased flow of blood, which is likely the trigger for improvements in blood flow regulation.
By learning how to perform planks and wall sits properly, you will not just strengthen your core, but also go a long way towards keeping your blood pressure in check. Naturally, there’s more involved, not just in terms of belly fat but also your cardiovascular health.
It’s all good and well to do 10 rounds of two-minute planks and believe you’re David Goggins, but if you smoke, drink too much alcohol and eat everything you see, it’s like running all the open cycle gas turbines at full tilt all the time. You may be buying time but eventually something will give.
However, what excites me most about exercises such as planks, wall sits and even farmer’s walks and overhead carries, is that they are functional. You are developing real-world functional strength and mobility.
Does this mean you must choose between ab crunches or planks, fartlek or high-intensity interval training? Of course not, speak to your trainer and add different exercises and training modalities into your regimen that are appropriate to your physical capabilities. It will make your training far more enjoyable.
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