Bicycle crunches are an effective compound core exercise that targets multiple abdominal muscles, particularly the rectus abdominis and obliques. This dynamic movement combines rotation and leg movement to create a comprehensive core workout.
Step by step guide:
- Lie on your back with your hands behind your head, fingers lightly supporting your head.
- Lift your shoulders off the ground and raise your legs with knees bent at 90 degrees.
- Straighten your right leg out while simultaneously bringing your right elbow toward your left knee.
- Switch sides in a fluid pedaling motion, bringing the opposite elbow to opposite knee.
- Keep your lower back pressed against the ground throughout the movement.
- Focus on slow, controlled movements rather than speed.
- Maintain constant core engagement.
- Perform 12-20 repetitions per side for 2-3 sets.
Tips
Don’t pull on your head with your hands; keep them gently supporting. Focus on the rotation coming from your core, not your neck. Keep your elbows wide and maintain steady breathing. The slower you perform the movement, the more effective it becomes.
Benefits
This exercise strengthens the entire core, improves rotational strength, enhances coordination, and targets both the upper and lower abs simultaneously. It’s particularly effective for developing definition in the obliques and improving core endurance.
Prevention
Avoid lifting your head with your hands to prevent neck strain. Keep your lower back pressed into the ground. If you experience lower back pain, reduce the range of motion or try an alternative exercise. Those with neck issues should perform the movement with extra care or consult a professional.
