Bicycle Crunches: Video Tutorial & Exercise Guide
| Workout | Bicycle Crunches |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Obliques |
| Equipment Required | Bodyweight |
| Force Type | Pull |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Bicycle Crunches: Video Tutorial & Exercise Guide
Secondary Muscles Group
Bicycle Crunches: Step-by-Step Guide
- Step 1: Lie flat on your back with your hands lightly supporting the back of your head. Lift your legs off the floor, with your knees bent at a 90-degree angle.
- Step 2: Engage your core and lift your shoulders off the ground. Bring your right knee toward your chest while simultaneously twisting your torso to bring your left elbow towards your right knee.
- Step 3: Extend your right leg as you switch sides, bringing your left knee towards your chest while twisting your torso to bring your right elbow toward your left knee.
- Step 4: Continue alternating sides in a pedaling motion, focusing on using your core to twist and keeping the movement controlled.
- Step 5: Repeat for the desired number of reps, making sure not to pull on your neck.
Bicycle Crunches: Overview
Bicycle crunches are a highly effective core exercise that targets both the upper and lower abs as well as the obliques. The twisting motion and leg movements make this one of the best exercises for building overall core strength and endurance. It’s a dynamic exercise that engages multiple muscle groups, offering both strength and conditioning benefits.
Bicycle Crunches: Benefits
This exercise provides a full-core workout, targeting the rectus abdominis (six-pack muscles), obliques, and hip flexors. The bicycle crunch is great for improving core strength and stability, which is crucial for overall athletic performance and injury prevention. It also helps enhance your rotational strength, making it beneficial for sports and activities that involve twisting or turning movements.
Bicycle Crunches: Pro Tips & Advanced Techniques
Form focus: Avoid pulling on your neck as you twist. Focus on the rotation of your torso and keep your lower back pressed into the floor to protect your spine.
Controlled movement: Slow down the movement to really engage your core muscles. Speeding through the reps can reduce the effectiveness of the exercise.
Added intensity: For a more advanced variation, hold the top position for 1-2 seconds before switching sides to increase time under tension.
Bicycle Crunches: Progression Plan
Beginner
Intermediate
Advanced
Bicycle Crunches: Frequently Asked Questions (FAQs)
What muscles do bicycle crunches target?
+Bicycle crunches primarily target the rectus abdominis, obliques, and hip flexors, giving you a full core workout.
Can I do bicycle crunches if I have lower back pain?
+If you have lower back pain, proceed with caution. Keep your lower back pressed into the floor to avoid strain, and consider doing a modified version with shorter range of motion.
How often should I do bicycle crunches?
+Incorporate them into your core workouts 2-3 times per week for best results in building core strength and stability.
What are common mistakes to avoid?
+Avoid pulling on your neck or using momentum. Focus on using your abs to twist, and keep the movement slow and controlled.
