Bicycle Crunches is a dynamic calisthenics exercise that primarily targets the rectus abdominis (front abs) and the obliques, while also engaging the hip flexors. It’s a fantastic move for building core strength, enhancing balance, and improving overall abdominal definition.
How to Perform:
- Start by lying flat on your back with your knees bent and feet lifted off the ground, forming a 90-degree angle at your knees.
- Place your hands behind your head with your elbows flared out to the sides. Be careful not to pull on your neck during the exercise.
- Engage your core by pulling your belly button towards your spine and lift your shoulders slightly off the ground.
- Begin the movement by bringing your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards your right knee.
- As you extend your right leg straight out, switch sides by bringing your left knee towards your chest and twisting your torso to bring your right elbow towards your left knee.
- Continue this pedaling motion, alternating from side to side in a controlled manner, as if riding a bicycle.
Tips:
- Focus on maintaining a slow, controlled pace to fully engage the abdominal muscles.
- Keep your lower back pressed into the floor to protect your spine.
- Avoid using your hands to pull on your neck; instead, rely on your core strength to lift your torso.
- Perform 2-3 sets of 15-20 repetitions per side, gradually increasing the intensity as your core strength improves.
Bicycle Crunches are a great exercise for targeting multiple core muscles simultaneously, making it an essential move for anyone looking to strengthen and tone their midsection.
