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| photo: SassyFitGirl |
Benefits of Bicycle Crunch
Bicycle crunch is an excellent way to
target the rectus abdominis (stomach) and the obliques (side stomach) in one
easy exercise. Six-pack, here you come!
It is a great exercise for building core
strength, toning the abs and thighs, and burning extra fat quickly. It can be
performed anywhere with no equipment needed.
Muscle Groups Worked:
It’s primarily a
core strengthening exercise that works the rectus abdominals, external
obliques, internal obliques, pectorals major and, transverse abdominals. It also works
the Hip adductors and gluteus maximus.
Let's Get Crunching
1. Lie flat on the floor with the
lower back pressed into the floor.
2. Place your hands slightly either
side of your head, do not lock your fingers or pull the head up
3. Lift your knees to a 45 degree
angle
4. At first slowly go through a
bicycle pedal motion with the legs
5. Alternately touching your elbows
to the opposite knee twisting back and forth through the core, keep the elbows
back rather than forward to the chest as this could strain the neck. This is one
repetition (rep). Watch video demonstration here
6. Do three sets of 20 reps.
Tip: Speed is not the name of the move
here; go slowly to focus on your form and your
breathing. Also, it is not necessary to
touch your elbows to your knees as this could
cause strain in your neck.
As your endurance levels
increase, you can increase your reps.
grt
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