The Best Workout Moves: Crunches, Sit-Ups, Butt Lifts & Push-Ups

You don't necessarily need the gym to get in shape when workout moves such as crunches, butt lifts and push-ups can help you tone those flabby muscles. But there is more than meets the eye regarding these exercises. Choose effective variations such as crunches on a stability ball, and omit moves that are ineffective and may cause injury. If you are new to exercise, opt for easier variations, increasing your workload and difficulty level as you get stronger and fitter.

  1. Crunches

    • Crunches tone and tighten your abs, right? It depends on your technique. A study commissioned by the American Council on Exercise examined the effectiveness of thirteen different ab exercises and put traditional crunches at a lowly 11th position. Crunches on a stability ball and vertical leg crunches (traditional crunches performed with your legs extended straight up and ankles crossed) ranked highly, though. These variations engage the abs constantly while generating little activity in the hip flexors. Include vertical leg crunches and crunches on a stability ball in your ab arsenal. For both variations, fully engage your abs by keeping your lower back pressed against the floor or ball as you lift your shoulders up, shortening the distance between your sternum and belly-button. Train your eyes on the ceiling, keep a fist-sized space between your chin and chest and resist the urge to jerk on your neck during the contraction. Do three sets of 15 to 20 reps of each exercise with approximately 60 seconds of rest between sets.

    Sit-Ups

    • Don't include sit-ups in your workout as this move doesn't work your abs effectively and may cause lower back pain or injury. According to the American Council on Exercise, sit-ups engage your hip flexors more than your abs. The hip flexors are a group of muscles running from your thighs to the lumbar vertebrae in your lower back. They allow you to do things like climb stairs and bend at the waist. Overworking your hip flexors with sit-ups may cause them to tighten up and pull on your lower back.

    Butt Lifts

    • The butt lift or glute bridge stretches your hip flexors, works your butt and also engages your abs. Lie on your back with your feet flat on the floor and knees bent at a 45 degree angle. As you lift your trunk to form a bridge, push your heels into the floor to stabilize yourself and tighten your abs to prevent your lower back from hyperextending. Pushing your hips too high can also cause hyperextension of your lower back. Clench your glutes at the top of the movement, and do three sets of 15 to 20 repetitions with approximately 60 seconds of rest between sets. As you get stronger, you may wish to progress to the unilateral bridge: lifting and extending one leg in the bridge position. A study reported in the December 2007 issue of the "Journal of Orthopaedic and Sports Physical Therapy" found that the unilateral bridge activated more gluteal muscle fibers than the glute bridge. The unilateral bridge also engages the abs and obliques more than the glute bridge.

    Push-Ups

    • The push-up may be the most commonly performed bodyweight exercise to improve upper body strength. This move targets the chest, anterior deltoids and triceps. Push-ups, however, work a variety of other muscles such as your abs, obliques, spinal erectors and quadriceps, which kick in to stabilize your body and maintain proper alignment for the exercise. You may wish to modify your push-ups depending on your strength and fitness level. If you are unable to do full push-ups, keep your knees on the floor and do three sets of 12 to 20 reps of knee push-ups. As you get stronger and progress to three sets of 20 reps, place your hands on an elevated surface to make the move more challenging. If you have little difficulty with push-ups and can do three sets of 50 reps, increase the difficulty in a variety of ways: wear a weighted vest, have a training partner place a weight on your back, elevate your feet or do shoulder tap push-ups. Shoulder tap push-ups involve touching your shoulder with the opposite hand in the up position.