Women on weights: Myth #5 sit-ups and push-ups will get you ripped

By Michela Fiorido [Sports Bureau Chief]

It’s not. At all.

I know countless girls (and guys) who complain that they do hundreds of reps of body weight exercises on a daily basis such as sit-ups and see no results at all. Well, no kidding!

This may not be obvious, so let me pose this question: would you do 100 reps of bicep curls without any weight or resistance? Why not? Because it’s useless, because it’s too easy, because it won’t get you those coveted ripped arms you’ve always wanted.

So why would you do 100 sit- ups or push-ups? Clearly, you have no difficulties with them and you probably don’t “feel the burn” until your last few reps.

When you get to a point where the number of reps is past 15-20, the exercise becomes less strength training and more endurance training. Sure it’s awesome that you’re fit enough to do a hundred sit-ups – too bad your abs will never show.

So what do you do? These exercises should be approached just like any other strength exercise you would do in the gym. When things get too easy, make them harder.
Here are some ways how:

1. Add resistance: For sit-ups, grab a weighted plate (start with 10-20lbs) and do your reps with it across your chest – good luck doing 100 of those!

2. Engage your core: For push-ups, grab one of those giant yoga balls and get into push-up position with your feet up on top of the ball. Have fun.

3. Try different variations: For push-ups, there are many different kinds that can challenge muscles you never even knew you had. Among them are military push-ups (elbows in tight), wide grip push-ups, close grip push-ups, spider-man push-ups, etc. The same goes for different sit-up variations such as inverse sit-ups, bicycle sit-ups, climbing sit-ups, balance ball sit-ups , hanging sit-ups etc.

Before starting any fitness routine, consult a qualified fitness professional.