There is this moment, often after a rather hearty meal or in front of the mirror, when you tell yourself that it is time to act. So you get on the ground and do a few sets of abs, convinced that this is the most direct solution to losing belly fat.
And yet, this almost automatic gesture could well be the mistake that prevents you from moving forward. Because not all ab exercises are created equal, and some very popular ones don’t do what you think at all.
Crunch and sit-up, why these abs don’t give you a flat stomach
On paper, it seems logical: work your abs to slim your stomach. This is why crunches and sit-ups are among the most practiced exercises.
The problem is that they mainly target the superficial muscles, notably the rectus abdominis. Result, you strengthen your abs, but you do not necessarily reduce abdominal fat. Worse still, these repeated movements can increase pressure on the lower back and create imbalances.
Another point often overlooked: these exercises put a lot of strain on the hip flexors. They are the ones who take over when the technique is not perfect, which further limits the effectiveness of the deep abdominal muscles.
In short, you make an effort… without necessarily obtaining the flat stomach you are looking for.
The real problem, what your body is really doing during these exercises
When you do crunches or sit-ups, your body bends forward. It is a bending movement. But in daily life, it is not this type of movement that allows you to maintain a flat stomach.
What really matters is the ability to core, that is to say, to stabilize your trunk. And classic abs hardly work at all.
A flat stomach relies largely on the transverse, a deep muscle that acts as a natural girdle. However, this muscle is used very little in traditional exercises.
This is why you can have “muscular” abs… without having a visually flatter stomach.
Ventral and lateral sheathing, the exercises that really change the game
If you take a closer look at the recommendations of sports coaches, another type of exercise clearly emerges: core training.
The abdominal core, for example, consists of maintaining a static position by aligning your body. Nothing moves, but everything works. The transverse muscles are strongly stressed, which helps to strengthen the abdominal belt in depth.
Same logic with lateral sheathing, which targets the obliques and improves the overall stability of the trunk.
These exercises have a major advantage: they reproduce the real role of the abs in the body, which is above all to stabilize and protect the spine.
With regular practice, the effects are felt quickly: better posture, a more supported stomach, and above all a solid base for progress.
In the end, it’s not the amount of abs you do that matters, but how you work them. And this is often where everything changes.
Do crunches make you lose belly fat?
No. Crunches strengthen the superficial abs, but they don’t directly target abdominal fat. To lose belly fat, you must combine a suitable diet, cardio activity and effective exercises such as core training.
Why sit-ups can be counterproductive?
Sit-ups put a lot of strain on the hip flexors and can create tension in the lower back. They are often poorly performed, which reduces their effectiveness on the deep abdominals.
What is the best exercise for a flat stomach?
The core, especially the ventral and lateral core, is one of the most effective exercises. It activates the transverse muscle, a key muscle for maintaining a flat stomach.
How long do you have to do core training to see results?
A few minutes a day are enough if the exercise is done well. In general, the first effects on stomach support and posture appear after 2 to 4 weeks of regular practice.
Can you have visible abs without doing crunches?
Yes. Visible abs mainly depend on body fat. Sheathing, combined with a healthy lifestyle, allows you to strengthen the muscles in depth and obtain a more harmonious appearance.
Photo credit: @shutterstock
