Primary muscles: Abs, obliques
Secondary muscles: Glutes, hip flexors, quads
Equipment: No equipment
Exercise for the opposite muscles: Bird dogs
Bicycle Crunches Instructions
1. Lie on your back, lift your shoulders off the mat and raise both legs.
2. Bring one knee and the opposing elbow close to each other by crunching to one side, and fully extend the other leg.
3. Return to the starting position and then crunch to the opposite side.
4. Repeat until the set is complete.
Proper Form And Breathing Pattern
When doing bicycle crunches, engage your core muscles, open the elbows and keep your neck relaxed. Breathe out as you crunch, keep your shoulder blades off the mat and maintain a steady rhythm throughout the entire exercise.
From the Shop
Exercise Benefits
Adding bicycle crunches to your workout routine helps to increase core strength, slims down your waist, and improves your stability and flexibility. This exercise works your abs and obliques and because it keeps your body moving constantly, boosts your heart rate, and burns even more calories.
Bicycle Crunches Demonstration
Sets And Reps
Start with 3 sets of 12 to 20 repetitions and, if you feel that this exercise is too challenging for you, don’t fully extend the legs.
Calories Burned
To calculate the number of calories burned doing bicycle crunches, enter your weight and the duration of the exercise:
Related Core Exercises
Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Cobra lat pulldown
Cross crunches
V sit
Russian twist
Popular Workouts
Full Body Workouts
20-Minute Metabolism Boosting Workout
The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …
Lower Body Workouts
Legs, Booty & Cardio Bodyweight Workout
Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …
Core Workouts
Belly Fat Burner Workout For Women
Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …
Leave a Reply
You must be logged in to post a comment.