The Bicycle Crunch

This modified bicycle crunch is a variation of the basic ab crunch and is one of the best ab exercises around. It involves acitivty from all the major ab areas: upper abs, lower abs and the obliques. There is some usage of the pelvis and the legs as well, which makes it a great all-in-one movement. Unlike the traditional bicycle crunch, we’ll only be lifting one leg off the floor at a time. This will help keep the exercise easier for those just starting out and help to minimize possible back stress. If you’re looking to take this up a notch, switch to doing a full bike pedaling motion in the air for your legs instead of what’s shown in steps 4 and 5.

Bicycle Crunch How-To Guide

Start out by lying flat on your back. Keep your hands beside your head. It’s best not to fold them behind your head or neck. As the body tires, it’s common to begin pulling on the head or neck and this can easily lead to neck and back injury.

Flex your stomach lightly and lift your shoulder blades off the floor, no more than 1-2 inches. This allows for a proper twisting motion. Keep your neck straight so as not to strain it.

Focus on steady breathing throughout the whole exercise. Holding your breath only serves to starve the body of fresh oxygen and will tire you out faster. Breathe.

Begin by lifting one knee off the floor and bringing it up to a 45 degree angle, just above your hips. Carfeully twist your torso so that your opposing elbow is pointed towards your elevated knee. Right elbow – left knee. Left elbow – right knee. Focus on keeping your back straight, so don’t strain to twist too far.

Slowly lower http://www.newphen24.com/ down while raising your other knee up to the 45 degree angle and repeat the torso twist but in the opposite direction this time. Right elbow – left knee. Left elbow – right knee. Keep the back straight.

The goal here isn’t to touch your elbow to your knee, just focus on proper movement and feeling the abs tighten.

Repeat this motion 20 times. This makes up 1 set of repetitions.

Give yourself a 60 second break then start another set. Just performing one set is fine for a beginner, but over time, work on building yourself up to doing 2-3 sets of this exercise.

If you’re looking to take the bicycle crunch up a notch, switch to doing a full bike pedaling motion in the air with your legs instead of what’s shown in steps 4 and 5.