Situp is a great exercise for our abdominal area, which often gets neglected. Many army regiments around the world have situps in their recruitment test along with running and pushups.

So, this tells us that situps are a great exercise. But one question that pops up, in the beginning, is how many situps should I do in a day. Should you do 1000 sit-ups to get some abs gain or 100 situps is good?

Well, if you have these questions in your mind then don’t worry in this article you will get all the answers to these. So, let’s start…

How many situps in a day?

How many situps in a day depends on person to person and their fitness level.

• A person with a strong core can do 400 situps in a day, whereas a beginner can only be able to do 100 situps max.
• But as an average, if you are a beginner anything above 50 is a good number for you. 

The numbers matter less in situps than a proper form.

One can do 500 situps in a day but he might get tired in 200 but did an extra 300 anyway with the wrong form or momentum.

The number of situps also depends on whether you do them daily or you do them twice or once a week with other exercises. 

So, let’s discuss how many situps you should do if you are planning to do them daily.

However, I don’t recommend doing situps daily as might overtrain your abs.

• But if you are doing situps for some other purpose or training, then it is the best idea to start with low numbers but good form.
• You can start as low as 40 situps in a day with proper form. The key here is to maintain the form and you can do that by cutting down the reps in sets. 

But here comes the main part.

• If you do situps daily, then it is important to prevent your body from the same motion and reps.
• It means, that on the second day, you can increase the number of situps. You don’t have to double your situps, increasing 5 to 10 situps daily will do the work.

“It doesn’t matter how you get the reps, it can be by adding an extra set of 10 reps or adding 2 reps more in every set. All that matters is to increase the reps to not let your body used to the same quantity, else it will not shock the muscles.” 

Remember, you don’t have to do all reps in one. All that matters is form and increase in reps, it doesn’t matter if you increase 5 reps every day.

Now let’s talk about how many reps you should do if you do them twice a week.

• I’m assuming that you have slotted a specific day for training your abs with other exercises. 
• Situps are not the only exercise to train your abs. Situps can only target your upper abs. But still, you have to do other exercises to hit the lower abs. 

So, if you are giving a specific day to your abs then situps should not be the only option in your workout plan. 

The best thing is that if you do other abs exercises along with situps, your reps and core strength will increase. 

But lets focus on how many reps you should do.

• Well, you can go as high as 400 reps for situps on abs day, 200 is the sweet spot as it can leave you some fuel to do other exercises. 
• Most people should stick with 200 reps of Situps. Going over that makes no sense if you are doing other abs exercises as well.
• 400 is only good if your core strength is super strong and you don’t break much sweat in 200 reps.
• However, do know that doing more reps is a waste of energy if your form is incorrect.

Related: Floor exercises for Abs : 13 effective exercises

Do you get abs by doing more situps?

Many people think that doing more situps will get you those abs. Well, the truth is it doesn’t. But why? 

• The main reason is that doing sit-ups will make your belly wide but the fat around your belly will be there even after doing sit-ups.
• The only way to get abs is by reducing body fat percentage below 10. If you have a body fat percentage of more than 15%, then you can not see those abs even if you decide to do 400 sit-ups daily.

On top of that, situps only burn a few calories and the only way to reduce fat is by going through a calorie deficit.

You can check most situps world records here- World Sit-ups record

So, the only way to see those abs by doing situps is if you eat a balanced diet, reduce your calorie intake, and do other exercises along with sit-ups.

• It is a myth that you can lose weight on a specific part of your body by performing a specific exercise for that exact part.
• But in reality, your body burns fat when you do an intense workout, and it doesn’t matter what type of exercise you are doing, whether it’s bench press or lifting heavy deadlifts, you will lose fat from everywhere and not from a specific part of the body.
• Our body burns fat from the entire body. However, sometimes fat gets stored in specific parts of our body, for example on the belly if you are a man.
• This stored fat takes more time to burn. But it will burn if you continuously involve yourself in intense workouts, and eat well.

But you might be thinking what is the benefit of doing situps if does not do anything?

• Well, that is not actually the case. If you do everything correctly then situps can help your abs to be more visible and can make them thick. 
• On top of that, your core strength will increase which ultimately means good posture.
• You will also get help in lifting weights if you have a good core. Exercises that include heavy lifting, can become easy for you if your core is strong. You will be more likely to lift a deadlift without bending your core.

On the downside, doing situps in the wrong way can really mess up your spine or lower back.

• Most people force themselves or take advantage of the momentum to complete situps, which is a completely wrong way.
• By doing this regularly you can really put your back in a bad situation.

So, let’s discuss how can you perform proper situps.

How to perform proper situps?

Here are some things that you should consider before doing sit-ups. 

• First, make sure to get your feet stable. You can put a dumble on your feet or taking the help of a person is always a good idea. 
• Now, lie down with both feet at a normal distance. Make sure your feet remain stable during a movement else it will ruin your form and can lead to rubbing of your back.
• Now, make sure your core is tight. Never start doing situps without making your core tight. If you are finding it hard to tighten your core, then practice by doing planks.
• Now, go up with your hand beside your head. You can also leave your hand straight if you want. The key here is to keep your neck, head, and back absolutely straight. Don’t, bend your back or perform the rep by using momentum, else it will lead to back problems in the long run. 
• You can perform the rep slowly, but never bend your core or back, neck, and head when you do Situps.
• Lastly, breathe in when you come down and exhale when you get up. Always avoid resting between the reps. Never rest at the top or when you lay down, you have to keep your core tight during a whole set.

Walking has always been regarded as an injurless exercise. The best thing is that anyone of any age can do it. But because walking is regarded as a chill as compared to other exercises. The question of whether walking is all that good always makes many people curious. One question that made me curious is “Does Squeezing Buttocks While Walking Make It Bigger? “

To be honest, the answer to this question is not that straightforward. However, I will provide you with all the information needed and will make your confusion clear once and for all.

Does Squeezing Buttocks While Walking Make It Bigger?

Walking is a great range of motion for our buttocks. However, squeezing your buttocks while walking is not going to build full-grown glutes.

On the bright side, if your genetics allow it, there are chances that you might grow your glutes by squeezing while walking. 

• Genetics plays a very important role in this. If your genetics favor your glute growth, then it is a good sign and walking can help you to grow your glutes to some extent. 
• However, even if you don’t have genetics that favors the growth of your glutes then squeezing your buttocks while walking will help you keep the good blood circulation in your glutes. And also activates the glute muscles which is very important if you do sitting jobs. 

Just like any glute exercise, walking also has a lot of variations. Walking on a plain surface is not going to benefit you more in comparison to if you walk on an inclined surface.

• But if you want to make walking more difficult then it is a good idea to walk on your forefoot. 
• If you walk on your forefoot on an inclined surface, it will help you engage those glute muscles more. This will also mimic the form of sprinters running. 

And it’s not a hidden fact that sprinters have some amazing glutes. That is basically the pressure that they produce with every step. The range of motion is also more while running in comparison to other exercises.

So, walking on your forefoot and squeezing your buttocks will engage glute muscles more than walking on full feet.

Muscle-mind connection might be the most important thing if you want to grow any muscle in your body. 

Some people are not able to grow their glutes even by doing specific exercises or lifting weights because of poor muscle kind connection.

So, make sure you have a good muscle-mind connection when you do any exercise and in this case when you walk.

By developing the muscle-mind connection you will be able to engage the glute muscles and also it becomes easier for you to Target those muscles. 

• If you have a good muscle-mind connection, then you will experience more fatigue or burnout in your glutes when you squeeze them while walking. And this is a good sign and it ensures that you are targeting the right muscles.
• If you don’t feel much after waking while squeezing then there is a high chance that you have a poor muscle-mind connection. So, developing a good muscle connection should be your first priority. You can do this by doing simple movements. 

Related: Does Clenching Your Buttocks Make It Smaller ?

Other ways to target your glutes

Besides walking, you adopt some habits that can help you in the journey of glute development.

• If you work in an office where a lot of sitting is required then you must make sure that blood is flowing through your glutes. If you sit for too long and you don’t do anything, then it will make your glute muscles weak which can lead to – less muscle engagement during exercise, high injury chances, can make your quad dominant.
• Sitting for longer periods continuously for months or years can also lead to uneven distribution of fat. This can deposit more fat on your thighs and make your buttocks look slim and flat.

If you are concerned about whether walking lifts your buttocks, check out this article: Does Walking Lift Your Buttocks?

You can engage your glutes by sitting on a chair. 

• All you have to do is sit on the end of the chair and make sure your legs are making a 90-degree angle. 
• Now, all you have to do is push your feet to the ground as hard as you can while squeezing your buttocks.
• While doing so, make sure your core is tight and your back is straight and not bent. Do this throughout the day whenever you feel comfortable. 

To know more about this, you can check out this article –

However, if you work on the floor above ground level, then opting for stairs is a better option to engage your glute.

You can also squeeze your glutes while walking on stairs. It is better if you don’t put your weight on your knees and engage your glutes to move upward.

If you are not able to engage your glutes then make sure first you train your muscle-mind connection.

Most people become quad-dominant if they don’t do any glute exercise or movement where the muscles of the glutes are not engaged.

You can easily change that by doing some exercises that help you engage your glute muscles. 

Best exercises to train glutes

Sprinters are the best examples when it comes to training glutes and functional glutes. A contradictory argument is that lifting weights is best when it comes to growing glutes.

So, which is best? Well, the only thing that matters in glute growth is the range of motion, muscle engagement, and targeting all three muscles of the glutes.

I will list some of the best exercises that can help you achieve your desired glute shape and on top of that many sprinters do that.

Walking lunges

Other than walking, doing lunges while walking will engage your glutes more. Not only that, it is also a high-intensity workout and you get a good burn in your glutes. It is also one of the most effective exercises to grow glutes. 

Walking lunges will Target your upper glutes which are often neglected. 

Bulgarian split squats

These are another best way to grow your glutes. Unlike traditional squats, Bulgarian split squats are proven to be more effective and offer a greater range of motion.

Hip thrust

If you like squeezing your glutes, then nothing is better than hip thrust. This is also one of the most effective exercises that Target the overall muscles of gluteal.

The best thing about hip thrust is that it is effective and at the same time, it doesn’t make you tired. You can go heavy with hip thrust.

Cable kickbacks

This will Target your upper glutes and also help give them a rounder and fuller shape. This is also one of the most effective exercises for glute growth. The best thing about this exercise is that you can Target the upper glutes specifically. 

Getting toned and full-grown butts is a fitness goal of many people. Though some people want big and full-grown butts, some want exactly the opposite.

While squeezing or clenching buttocks is not a new thing. But does clenching your buttocks make it smaller?

Well, that is what we are going to discuss in this article.

Does Clenching your buttocks make them smaller?

• Buttocks are one of the most powerful and biggest muscles in our Body. But many people are likely to store the most fat on their buttocks.
• But if you want to get rid of fat by clenching your buttocks, then it is not possible. The main reason behind that is how the body loses fat. Our body loses fat when we lose weight.

It is impossible to lose fat from a specific part of the body by doing specific exercise.

So, clenching your buttocks does not make them small but doing it can help in making them strong.

However, clenching your buttocks is a great exercise to keep your glute muscles strong and activated. 

• If you work in the corporate sector then sitting on a chair for a whole day can weaken your glute muscles.
• But if you clench your buttocks then it can make sure you don’t develop weak glutes.

However, you should know that it is not a resistance of high-intensity training that can help you in reducing. But you can get a few benefits by clenching your buttocks.

• The first is it can make your glute muscles strong. This helps you perform exercises like lunges, squares, and lifting heavy weights very easily.
• The second benefit of cleaning your buttocks is the ability to engage your glutes. Many people have problems engaging their glutes properly.
• In daily life, we usually don’t engage our glute muscles. However, when you are lifting heavy weights your glute muscles should engage to prevent any injury and back problems.
• Glute muscles are the biggest and one of the most powerful muscles in our body. And you can use that power to lift things up and move fast, and you can keep that in check by activating your glute muscles more often.
• Clenching or squeezing your buttocks is the one thing to do that.

There are many other ways that can help you reduce the fat on your buttocks and make them small or slim. 

If you are wondering whether squeezing your buttocks increases your butt size, then check out this article – Does Squeezing a Stress Ball Build Muscle?

The best exercise that can help you do so is running.

• Running helps in burning the maximum amount of calories.
• The only way to get slim buttocks is to go through calorie deficits. Running burns more calories than just clenching your buttocks.

Cycling is another exercise that can help you lose that extra fat on your thighs and glutes.

• However, if you want to get slim buttocks fast and easy, then the only thing is to reduce the calorie intake.
• It is easier to eat less than burning those extra calories. But don’t overdo it as reducing your calories too much can have a very bad outcome. 

To know more about this, you can check this article – How Many Kilometers to Run to Lose 1kg?

If you don’t want to go to the gym then check out these glute exercises at home.

Glute clenching vs glute bridge

According to the latest study done by  PeerJ—the Journal of Life and Environmental Sciences, squeezing your buttocks helps them to get strong.

The study was basically done in a way to find the effect of squeezing the buttocks. 

• During the study, participants were divided into two teams. One team is offered to do a butt squeezing, while the other team has to do a glute bridge. 
• But before performing the assigned activities, every participant’s hip girth and hip extension were tested. 
• All participants are made to do they perform a vertical jump, broad jump, and timed single-leg bridges before doing the assigned activity.
• After taking the measurements, participants were assigned to do the assigned activity for 15 minutes a day.
• Participants in team A are told to squeeze their buttocks for few seconds as tight as possible until they release the tension. They have to do this for 15 minutes. 

Well, the result of the study is not what everybody expected. The results showed that team A who had to do butt squeezing made 16 percent more progress than team B 11%, which is assigned to do glute bridge.

After the study, the researchers also gave the reason behind this finding. According to them the main reason why glute squeezing or clenching is more effective is because of the fact that while performing a movement only glute muscles are involved.

On the other hand, if we talk about glute bridge then multiple muscles like hamstrings, and quads are also involved. 

When we talk about losing weight, running is the first thought that comes to our human brains. But nowadays we have a lot of exercises and we become curious to know whether running is still a better way to lose weight.

When We talk about losing weight through running, some people might get curious about one question which is how many kilometers to run to lose 1kg.

How many kilometers to run to lose 1kg?

Calculating the exact distance required to lose 1 kg is not that easy. There many factors that decide how many calories a person burns while running such as:-

whether is he running outdoors or on a treadmill, what type of surface he is running on, gender is also important, body weight, whether is he running on an inclined angle or on a plain surface, and lastly how many calories he is consuming throughout a day.

Speed is also a deciding factor as running fast burns more calories than running at normal speed for the same distance.

All of these factors can bring different results. But don’t worry we will take an average distance that person takes to lose 1 kg.

So, many runners use one rule of thumb to calculate how many calories they burn while running. Do know that this is average and not the same for all people.

By calculating the calories burned while running can easily conclude how much you have to run to lose 1 kg.

So, the rule is 100 calories per mile. This means a person burns 100 calories when he runs 1 mile, which is roughly 1.6 kilometers.

So, by going with this calculation if you have to burn 1000 calories per day then you have to run 16 kilometres. Overall, in a week you will burn 7000 calories.

Many people don’t know but generally, if you burn 7000 calories, you will lose 1 kg. However, some people might have to burn up to 8000 calories to lose that 1 kg.

So, as a result, you will lose 1 kg if you run 112 kilometers.

However, this is an average calculation. This means you are running on a plain surface in normal weather.

Related: What will happen if I run 3km every day? 

Besides that other factors like I discussed above also matter. But we are not taking those factors in this as they vary from person to person.

So, is there any other way to calculate how many kilometers to run to lose 1kg? Well, yes we have other methods also to calculate the distance required to lose 1kg.

The second method to calculate the approximate result of losing 1 kg is given by the American Council of Exercise.

They performed research and found that if a person who weighs 120 pounds which is 54 kilos roughly, runs for 1 minute he or she will burn 11.4 calories.

However, this result is solely based on time and weight. The formula can not give accurate results just like the former one because the distance and speed of running are not included.

But this can give an approximate result of how many calories one person will burn in how much time.

If you want to know in detail the science behind running and walking then check out this article – Want to Lose Weight? Then Run, Don’t Walk: Study

If you are still not satisfied then the best idea to calculate how many kilometers to run to lose 1kg is by using an app or specific website.

There are various specific websites and apps that can give you close to accurate if not accurate results. All you have to do is fill in your information on their website and their algorithm will collect the data from research and put your data in their formula to calculate the result.

One website that I will recommend to you is keisan.casio.com. You can enter your age, gender, weight, speed, and time in it and they will provide you with the approximate calories you will burn.

By calculating the calories, you can calculate the distance, you need to run to lose 1 kg by following the first method explained above.

Another best thing you can do is buy a smartwatch. Smartwatch makes things easy for you. You don’t have to do much with a smartwatch.

All you have to do is calculate the calories you burn while running. Let’s say you burned 500 calories while running 10km. Then in able to lose 1 kg you have to burn 6500 more calories. Which means you have to run 130 kilometers more.

But, still, this can be different if you are burning more calories in less distance.

The are various upsides to wearing smart watches or other trackers, but they also have downsides.

The biggest downside of wearing these trackers is that you get lost or obsessed with numbers so much that you will feel anxiety if you did not burn many calories.

To know more about this, check out this article – How Many Calories Do You Burn While Running?

How to lose 1 kg fast by running?

The best way to lose 1kg fast by running is to eat less. Taking fewer calories in a day is easier than running 5 kilometres more. So, the fewer calories you take the less you have to burn and the faster you will lose 1 kg.

However, you don’t have to starve yourself as it can have a very bad result on your body and mind. You should know that our body needs sufficient calories to maintain the working process. Our brain and other body parts continuously burn calories even when we are asleep.

You can calculate the calories needed to maintain your current weight online by visiting the BMR calculator. This stands for Basal Metabolic Rate (BMR) Calculator.

Related: How Many Steps in a Kilometer?

After calculating the calories you can reduce 400 calories from that as that will not be harmful for your body.

Reducing more than 500 calories immediately can be very challenging for your body and mind. So, never ever go to the extreme when reducing the calories.