Bicycle Crunches

About the Form & Proper Execution of Bicycle Crunches

Bicycle crunches are definitely one of the best ab exercises you can perform without any fitness equipment.  They are so great because (when performed properly) completely isolate the abdominal muscles as well as work the core and obliques.  To perform the exercise properly you have to perform it under control from the correct position.  Lying on your back on the floor extend one leg and lift it a couple inches above the ground.  Next, lift your opposite leg and have your knee facing up towards the ceiling while you extend your lower leg to be parallel with the ground.  Hold both your hands behind your head and be sure to maintain the position of both legs as you bring your opposite elbow to your raised knee and repeat for the desired number of reps before switching to the other side.

Who should do them & When and Why to use Bicycle Crunches in your Abdominal Workouts

Anyone looking to strengthen the abdominal muscles can use bicycle crunches as a mainstay of their abdominal workout.  For those looking to lose fat these or any other form of crunches should be tertiary to a cardiovascular and full body weight training program.  These bicycle crunches can be used at any point of a workout.  They are often best used as the final abdominal exercise in advanced abdominal workouts.  The bicycle crunch can be used along with its cousin the bicycle maneuver to really burn the abdominal muscles.

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Equipment Needed

None

Target

Abdominals (Rectus Abdominis)

Obliques

Synergists

Core (Transverse Abdominis)

 

 

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