The Bicycle Crunch is a core-strengthening exercise that targets the muscles of the abdomen, including the rectus abdominis and obliques. It is a challenging exercise that requires coordination and control.
How to perform
To perform the Bicycle Crunch:1. Begin by lying on your back with your hands behind your head, elbows pointing out to the sides, and legs raised off the ground with knees bent at a 90-degree angle.
2. Lift your shoulders off the ground, engaging your core muscles.
3. Simultaneously bring your right elbow towards your left knee, while straightening your right leg out at a 45-degree angle from the ground.
4. Switch sides, bringing your left elbow towards your right knee while straightening your left leg out.
5. Continue to alternate sides in a pedaling motion, as if you are riding a bicycle.
6. Remember to keep your lower back pressed into the ground and your core engaged throughout the exercise.
7. Aim for controlled and deliberate movements, focusing on contracting the abdominal muscles with each twist.
8. Perform the exercise for a set amount of time or repetitions.
The Bicycle Crunch is a highly effective exercise for strengthening and sculpting the abdominal muscles, and can be incorporated into a core workout routine for optimal results.
Equipment required
No equipment required