Bicycle Crunch

How to perform Bicycle Crunches

Lie on the floor and interlock your fingers behind the head.
Bringing the knees in towards the chest and lift the shoulder blades off the floor without pulling on neck.
Straighten your left leg out while simultaneously turning the upper body to your right. Also, taking the left elbow towards the right knee.
Switch sides, bringing the right elbow towards the left knee.
Continue alternating sides in a ‘pedaling’ motion for 1-3 sets of 12-16 reps.

Video: Bicycle Crunches

Muscles Targeted: Rectus Abdominis(Abs), External Oblique, Internal Olique

Points to Remember

1. Don’t put too much pressure on your neck while trying to touch your elbow to your opposite knee.
2. Most people forget the negative or lowering part of the crunch. Fight gravity on the way down to really get a burn.
3. At the top when you’re squeezing, hold your body up and breathe in and out a few times, trying to relax every other muscle except the abs.
• This will intensify the contraction, increasing your results.
• It will also help to tighten the abdominal area.
• While you are contracting the abs continuously, the deeper fibers are relaxing and contracting while you breathe.
• Each time the deep fibers relax, your abs will squeeze them in a little more, making your waist smaller.
• While this is temporary smallness, you are teaching the muscles of your abdominals to tighten up.

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