Variation of Bicycle CrunchĪ variation of this exercise that you can do on a different day is to slow the bicycle crunch exercise down. Do 1 set of 40 reps on each side.Īt the end of the bicycle crunches I like to hold the crunch a couple of times on each side for a few seconds. Basically the energy for this exercise is coming from the core. The only things to watch out for is not to pull your head inwards too much with your hands (otherwise you will strain your neck), keep your tummy tucked in and your back flat on the floor, not arched. My video below will demonstrate how to do this exercise. This ab specific exercise also helps to build stamina because it provides cardio benefits and increases core strength and stability. Since the legs and glutes are also involved, this helps to tone and strengthen these muscle groups. It works all your abdominal muscles including the lower abs and the oblique muscles – all in 1 exercise. In my opinion, this is the best abdominal exercise. These two exercises will help build, strengthen stomach muscles and since they also involve your cardiovascular system, they will improve your stamina and help to burn fat as well. These exercises work a majority of the abdominal muscles all at once and they also engage other body parts, in this case, your legs and glutes. I find that the bicycle crunch and the ab crunch with leg extensions are the two best exercises for the stomach and they are my favorite. Secondary muscles: transverse abdominal, rectus femoris, tensor fasciae lataeĪntagonists: spinal erectors The Difference Between the Bicycle Crunch and the Regular Crunchīicycle crunch is like a regular crunch, but the shoulders come up and the legs pedal as If you were riding a bike your arms are folded in front of your chest.What are the best exercises for abs that will burn stomach fat and strengthen the abdominal muscles to give you the abs that you desire - be they beautifully toned abs or rock hard 6 pack abs? Main muscles: rectus abdominis, external and internal obliques It also works the upper thigh muscles (tensor fasciae latae and rectus femoris). Keep your elbows far apart from one another.īicycle crunch works the rectus abdominis (upper abdominal muscle) and especially the oblique muscles (internal and external).The closer you bring your elbow to the opposite knee, the better you will contract your oblique muscles and your rectus abdominis.Your shoulders should be off the floor, but your lower back and pelvis should stay as still as possible. Contract your abdominal muscles tightly to avoid engaging your lumbar region.Roll up your spine by bringing your shoulders up off the floor each time your elbow approaches your knee.Rise up just enough to lift your shoulder blades off the floor. Don’t move too much at the lumbar spine.Alternate in this pedaling motion until you finish the set, keeping the movement slow and controlled. Extend your legs out only as far as is comfortable without arching your back. In other words, you pump your legs back and forth, bicycle style, as you simultaneously rotate your torso from side to side by moving elbow up toward the opposite knee. Without relaxing the torso or returning your shoulders to the floor, repeat on the other side – using a bicycle-pedaling motion, straighten your left knee while bringing the right knee in toward the left elbow. As you do this straighten your right leg. Lift your shoulders off the floor (raise the torso off the ground about 30 degrees) and bring your left knee to your right elbow. Bend your knees to about a 90-degree angle your shins will be parallel to the ceiling, thighs perpendicular to the floor. Lie flat so that your lower back is pressed to the floor and your hands clasped lightly behind your head (hold your hands behind your ears). Other names for this exercise: bicycle, oblique bicycle, bicycle crunches, bicycle maneuver, bicycle movement Bicycle Crunches – Exercise Instructions The bicycle crunch involves constant movement from your arms and legs as you focus on contracting your abdominals (torso). The motion requires a balance of strength and coordination.īy crossing over your elbow to meet the opposite knee when doing this exercise, you create a circular, bike-peddling motion. The oblique bicycle crunch is an effective abdominal movement that works the core in several capacities, including trunk flexion, trunk rotation, and hip flexion. The bicycle crunches work out the oblique (side) muscles, with an added rotational movement that improves balance, stability, and core strength.
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