100 Sit-Ups a Day for a Month Results [Before And After Transformations]

Every exercise comes with its own set of benefits and advantages. But how far can one of them take you, especially if you perform 100 repetitions each day for 30 straight days?

The answer varies from exercise to exercise.

In this article, we’ll be talking about the effects of performing 100 sit-ups a day for an entire month.

Many people have tried taking on this challenge. While the results are distinct, analyzing each of their progress can give us some conclusive facts about what happens to your body and core if you perform 100 sit-ups every day.

Here, we’ll cover the before and after transformations that you should expect, the calories that you might burn during the exercise, and how 100 sit-ups a day for a month can impact the shape and appearance of your body.

So, let’s dive straight into the results!

Will I See Results If I Do 100 Sit-Ups a Day?

Will I See Results If I Do 100 Sit-Ups a Day

Yes, you will definitely see some very noticeable differences in your abdominal and core strength, as well as some slight changes in your physique and shape.

The answer to this question also largely depends on what kind of results you are expecting. If you think that performing 100 sit-ups a day for 30 days is going to reduce your belly fat drastically, you’re wrong.

The truth is, such an activity will not have a huge impact on how your tummy looks. If you’re already shredded, your abs and obliques might get a little bit more definition. But if you’re of the average build, you’ll hardly notice any differences.

That is mainly because sit-ups are designed to strengthen your core and abdominal muscles. They are not as efficient for burning calories and reducing belly fat.

So, your before and after results will mainly be about an increase in strength in your abs and core muscles instead of any changes in your physical appearance and shape.

Can You Get Six-Pack by Doing 100 Sit-Ups?

Can You Get Six-Pack by Doing 100 Sit-Ups

No, it’s not possible to get six-pack abs by simply doing 100 sit-ups each day for any period of time. That’s because your six-pack ab muscles will only be visible if you have minimal belly fat.

To reduce your overall body fat percentage, you need to follow a balanced diet plan as well as a well-defined workout program. Being in a state of caloric deficit is what’s required to build abs. Sit-ups are just exercises meant to increase the strength of the muscles.

The general rule of thumb states that no amount of exercise can compensate for a bad diet, especially if you want to lose weight and fat. It won’t matter if you do 500 sit-ups each day; your abs won’t start showing until you start eating low-calorie, high-nutrient foods like leafy vegetables and fruits while avoiding processed food items.

But don’t lose all faith. Performing 100 sit-ups a day results in a stronger set of abdominal muscles. So, it’s good exercise to make sure that your abs appear to be in the best shape when you finally get them.

And putting looks aside for a minute, it’s always good to have a strong core as it will help you become more efficient at many other exercises and regular activities.

How Many Calories Do 100 Sit-Ups Burn?

While performing 100 sit-ups, you can expect to burn anywhere between 15 to 40 calories, depending on factors like your body weight and the intensity (pace) of the exercise.

In the grand scheme of things, burning 15-40 calories amounts to nothing. Even a single piece of banana holds more than 70 calories in it. So, if you’re thinking of trying the sit-up challenge to lose weight, think again.

Sit-ups fall under the category of resistance training. The main purpose of such an exercise is to increase the strength of the muscle it targets. As such, you won’t find yourself burning as many calories as you would while performing aerobic exercises.

Sit-ups are also a form of calisthenics (exercises that only involve an individual’s own body weight). Generally, any bodyweight exercise (including sit-ups) will make a 150-pound adult burn around 160 calories in 30 minutes.

That means your body is only burning around 5 calories per minute while performing sit-ups. Normally, it would take a beginner around 5-6 minutes to perform 100 sit-ups. Based on that, you’ll burn 25-30 calories when you’re done with the whole exercise.

But this figure is not set in stone. The amount of calories burnt can vary depending on the individual’s weight. Since the exercise uses body weight, heavier people will consume more energy (kcal) compared to skinny people.

The calorie break-down after 100 sit-ups for varying body types will be as follows:

  • 125 Pounds: 5 – 27 calories
  • 155 Pounds: 7 – 31 calories
  • 185 pounds: 20 – 40 calories

The calories you burn may further be affected by the intensity with which you exercise.

What Will Happen If I Do 100 Sit-Ups a Month?

100 Sit-Ups a Day for a Month Results

So, you’ve embarked on the impossible challenge of performing 100 sit-ups each day for an entire month. Before you do that, let’s have a look at what you can expect to happen.

Firstly, let’s discuss the safety aspect of carrying out this exercise. Can working your ab muscles out every day lead to injuries of some sort?

Thankfully, the answer is no.

That’s because both the muscles activated during a sit-up (abs and hip flexors) are small in size and can recover fast. So, there is little to no risk of overtraining.

However, to be on the safer side, we recommend that you do 100 sit-ups every day at the same time to keep a gap of 24 hours between two workouts. That amount of time should be enough for your abdominal muscles to rest and recover completely.

So, let’s talk about what you will experience at different phases of this 30-day period.

1 Week Results

Your performance during the first week will largely depend on your fitness level as well as your body shape.

If you’ve been working out your abdominal muscles regularly before, you won’t struggle as much. But if you move on to this challenge after experiencing a sedentary lifestyle for the most part, the first week will be very difficult.

Here’s what you can expect during the first 7 days of the one-month challenge:

  • You will constantly feel soreness around your midsection because of Delayed Onset Muscle Soreness (DOMS) from working out your abdominal muscles.
  • You will struggle to perform too many sit-ups in one go. You will have to break down each set into 20-25 repetitions and take rests of up to 60 seconds between each set until you reach 100 repetitions.
  • Your sit-ups will be slower, and it will take you around 6-7 minutes to complete 100 repetitions (excluding resting time).
  • Your technique will often be compromised when you’re performing sit-ups to exhaustion.
  • There will be no noticeable changes in your physique, weight, or belly fat.

2 Week Results

Once you hit the 7-day mark, things will sail a little smoother. However, you’ll continue to struggle as you’ve still not hit the halfway mark of the planned 30 days.

The most noticeable difference would be a stark decrease in the pain and soreness you feel in your abdomen. As your body grows used to the routine, it will impact your muscles lesser and lesser to the point where muscle tissues won’t be broken down anymore.

Here’s what you can expect between 7-14 days of this routine:

  • The soreness and pain in the midsection will be lesser.
  • You will be able to perform more repetitions in a single set. Ideally, you should be doing about 40-50 repetitions without taking any rest.
  • Your form and technique will improve as doing sit-ups will feel easier and more natural than before.
  • You will be able to complete your sit-ups at a bit faster rate, completing the entire routine in under 5 minutes (ideally).
  • Even at the endpoint of week 2, you will hardly see any differences in your weight, belly fat, or overall physique (unless you are supplementing this routine with a fat-loss diet).

Week 3 Results

Week 3 is where you’ll truly hit the ground running. That’s because you’ve hit the halfway mark of the month.

Constant exercising and working out will start building up strength in your abdominal and core muscles. If you were already shredded, your abs will start gaining definition and look more prominent. Your obliques will also start standing out.

You should be able to set a new personal record in terms of the number of sit-ups you can perform without taking any breaks.

Here’s what you can expect to see between days 14 and 21 of the month:

  • You won’t feel any soreness in your abdominal region. At this point, your body will get used to the routine completely.
  • You will be able to perform 50-70 sit-ups in a single sitting. If you were a regular gym-goer before the start of the month, you should even be able to complete all 100 sit-ups without taking any rest.
  • Your form and technique will be impeccable. The exercise will feel more natural and way easier for you compared to when you initially started.
  • Your sit-ups will be very fast. You should be able to complete all 100 repetitions in around 4 minutes.
  • Your weight and belly fat won’t be reduced unless you are following a specific diet. If you are lean, you might start seeing more definition in your abs. If you are of average build and weight, you won’t see any physical differences.

Week 4 Results (Final Week)

Towards the end of the finish line, you’ll start seeing all the noticeable changes. The biggest improvement will be in the muscular strength of your abs.

Your core will be much stronger than before. You will be able to perform other exercises like deadlifts and squats more efficiently as stronger core muscles will provide more stability.

If you started the challenge without any abs, it’s unlikely that you will see them at the end of the month, either. That’s because performing sit-ups is not supposed to get rid of belly fat or reduce weight. Unless you are dieting side-by-side, you won’t see any huge physical differences at the end of the 30 days.

Here is a run-down of what you can expect between days 21 and 30 of the one-month challenge:

  • You should be able to perform 100 repetitions easily without taking any rest in between.
  • Compared to how you started, the speed of your sit-ups will be improved twice as much. You should be able to complete your 100 repetitions in just 3 to 3.5 minutes.
  • Your form and technique will be impeccable from start to finish.
  • Your core and abdominal muscles will be strengthened heavily, allowing you to perform better in other exercises that require stability, like squats and deadlifts.
  • You will see minute changes in your physique. You might lose some belly fat, but it won’t be noticeable. You will also not gain any abs if you don’t have them already. But if you had them, they would start looking more shredded and defined.

Based on these pointers, you’ll find that most of the changes that you experience at the end of the month will be about your muscular strength. Your abs and core muscles will be way stronger, allowing you to get through 100 sit-ups easily and at a faster pace.

But there won’t be any noticeable differences in your 100 sit-ups a day before and after pictures. That’s because this one-month routine is not designed to make you lose weight or reduce belly fat. It also won’t be able to get you abs.

Physique-wise, you should not expect to see many changes. But in terms of your core strength, you will feel like a completely new person.

100 Sit-Ups Per Day for 30 Days: Real-Life Transformation Stories

You’ll be glad to know that you’re not the only one who’s thinking of crunching an impossible 3,000 sit-ups in a month. Many people have done that before.

And their results might shock you:

Isaiah Photo’s Basic 30-Day Sit-Up Challenge

Isaiah Photo is known for making lifestyle-related content and videos on interesting challenges. One of his videos was about the traditional 100 sit-ups per day for 30 days. His main goal during the challenge was to make his physique, particularly his abs, look better.

So, what happened?

It started off pretty much as we mentioned. Isaiah struggled to do sit-ups initially, having to take 20-30 seconds of rest in between multiple sets. He completed the workout in around 5-6 minutes when he started.

By the end of the program, he was able to do 60 sit-ups in a row without stopping and the rest in the second set. He would complete the workout in under 3-4 minutes.

Isaiah’s physique, however, remains completely unchanged. He maintained the same weight throughout the month, at around 154 or 155 pounds. There were no noticeable differences in his ab muscles, apart from the increased strength and endurance.

Simple Man’s Amazing 30-Day Transformation

Simple Man is a popular YouTuber who embarked on the 100 sit-up challenge for 30 straight days. Unlike other YouTubers, his physique wasn’t already that of a bodybuilder’s. He had a protruded belly with an overall body fat percentage of 20.7% and a weight of 205.4 pounds.

He wanted to try this challenge to reduce weight. Only doing sit-ups wasn’t going to help. So he changed his diet to only consume 1,600 healthy calories per day.

When he started the challenge, performing sit-ups was difficult. He felt muscle soreness in his abdomen for 7 straight days. By day 10, he had built enough core strength to start trying out different sit-up variations. To get a greater range of motion, Simple Man performed the exercise on a bench rather than on the floor.

By day 15, Simple Man had grown stronger. He started using additional weights while performing his abdominal exercises. He reduced his carb intake and increased his consumption of protein and fats.

On the 30th day, Simple Man was able to do 100 sit-ups in a single go without any problem.

By the end of the challenge, Simple Man had drastically decreased his belly fat. His weight had gone down by 14 pounds. It’s important to note that his transformations were mostly attributed to the change in his diet apart from the intensive exercise routine.

Travis S’ Insane Ab Growth in 30 Days

Travis S, a popular YouTuber, and vlogger, was already a regular gym-goer before he started the 100 sit-up challenge. Although he had a relatively flat tummy, his abdominal muscles lacked some definition.

For the first 7 days, Travis only concentrated on completing his sit-ups all the way through. He pushed in 5 sets of 20 repetitions at different times of the day to get into the habit of doing sit-ups.

Between days 7 and 14, Travis started concentrating on improving his form and technique. That made sit-ups feel harder for a certain while.

From there on, it was slightly easier for him to complete the 100 sit-up mark without struggling too much.

By the end of the 30 days, the results were impressive. First, he did not get absolutely shredded as you would expect. But his abdominal muscles had definitely improved in terms of definition. You could clearly see that his abs were more visible by the end of the program.

Needless to say, his core strength had also improved significantly and he could perform sit-ups easily after the challenge.

It’s important to note that Travis’s transformation was mainly due to the exercise regime. He did not make any changes in his existing diet or workout routine.

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What are the Benefits of 100 Sit-Ups a Day?

What are the Benefits of 100 Sit-Ups a Day

Here’s why doing 100 sit-ups a day can be good for you:

Improved Core Strength

As sit-ups primarily target the rectus abdominis muscles, they will help you strengthen your core. That will help you improve your overall stability as well as performance in other exercises like squats and deadlifts.

Increased Muscle Endurance

Performing 100 sit-ups a day will help you improve your muscular endurance. Consistently working your abdominal muscles will allow you to perform more repetitions of the same exercise over time.

Better Posture

As 100 sit-ups per day are likely going to strengthen your core by the end of the month, you will see massive improvements in your posture. A strong core will be able to better support your spine and help you remain upright.

Enhanced Abdominal Definition

Regular sit-up training will help you get more defined abdominal muscles. But this will only happen if you combine this routine with a balanced diet and a holistic workout program to yield the best results.

Functional Fitness

Building a strong core has other benefits in your day-to-day life as well. It will assist in many everyday movements like bending, lifting something heavy, twisting, and reaching. Performing sit-ups regularly will make these activities way easier.

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Final Words

Your 100 sit-ups before and after pictures won’t look a lot different at the end of 30 days. However, you will see a lot of improvement in your core strength.

After training regularly for an entire month, your abdominal muscles will improve in terms of strength, endurance, and definition.

Achieving that should be your goal while performing 100 sit-ups for a day. If you want to see changes in your physique, you’ll be in for disappointment.