A strong core is critically needed to maintain good posture and perform your everyday tasks efficiently. According to a study conducted by the American Council on Exercise (ACE), the bicycle crunch exercise is the best abs workout, and it’s not without reasons. The bicycle crunches recruit upper & lower abs and the obliques (which run down the front & sides of your stomach respectively), all in one single exercise.
You can do bicycle crunches anywhere, and need no-equipment. You may use it as a part of your core-strengthening workout or add it to a full body workout.
In addition to working on abs, this amazing exercise will tone up your thighs because both your hamstrings & quads are recruited with bicycling.
Read here to learn how to do Bicycle Crunch Exercise perfectly with VIDEO demonstrating its correct form, technique & movements.
How To Do Bicycle Crunches Properly?
The main focus area while doing this exercise is contracting your abs and rotating the torso; not just to move the elbow.
Lie flat on the floor with your lower back pressed in to the ground and knees bent. Keep your feet flat on the floor and place your hands lightly on the sides of your head. Do not knit your fingers behind your head so as to avoid putting pressure on your neck. Keep your elbows out and wide.
(i) Tighten your core. Curl up and bring your right elbow and shoulder across your body while extending your right leg and lifting your left knee towards your left shoulder at the same time. Exhale as you perform this movement and focus on rotating your torso.
(ii) Repeat the movement using the opposite side’s elbow, knee & leg while exhaling. The higher the legs the easier, the lower the legs more challenging and harder it will be.
Continue alternating in this manner and aim for 12-20 repetitions and 3 sets
Common Mistakes To Avoid
Avoid these mistakes so as to maximize this exercise benefits to prevent any strain or injury.
(i) Don’t rotate your hip. Focus on rotating your torso. To ensure this drive your legs straight forward and backward. Keep your lower back pressed into the floor during the movement.
(ii) In order to avoid neck straining, don’t try to pull your head forward, instead make your torso do the work of rotation.
Note: Make sure not to yank your head with your hands at any point during the movement. If you feel yourself straining your head and neck while moving your elbow towards your knee then just rotate as far as you can with your torso.
Watch this video to learn how to do Bicycle Crunches correctly: