Bicycle Crunch
Bicycle Crunch
The bicycle crunch is a classic core exercise that effectively targets the abdominal muscles, especially the obliques. It's a great movement for building core strength and improving overall stability.
How to do Bicycle Crunch
Start Position: Lie flat on your back with your lower back pressed into the floor. Place your hands behind your head, keeping your elbows wide. Lift your legs off the ground, bending your knees at a 90-degree angle.
Crunch and Twist: Lift your shoulder blades off the floor as you simultaneously twist your torso to bring your right elbow toward your left knee. Straighten your right leg as you twist.
Switch Sides: Quickly switch sides by bringing your left elbow toward your right knee while straightening your left leg. Continue alternating sides in a pedaling motion.
Repeat: Perform the movement in a controlled manner for the desired number of reps, focusing on maintaining tension in your core throughout.
Form Tips
Controlled Movements: Avoid rushing through the exercise. Focus on slow, controlled movements to fully engage your core muscles.
Keep Elbows Wide: Don’t pull on your neck or head. Keep your elbows wide to ensure the work is done by your core.
Engage the Core: Keep your core tight and lower back pressed into the floor to maximize the effectiveness of the exercise and protect your lower back.
Targeted Muscles
- Primary Muscles: Rectus abdominis, obliques.
- Secondary Muscles: Hip flexors, lower back.
The bicycle crunch is a highly effective exercise for targeting multiple core muscles simultaneously, making it a valuable addition to any core workout routine.
