Bicycle Crunches

Introduction

Bicycle crunches are a dynamic and highly effective core exercise that targets the rectus abdominis, obliques, and hip flexors, making them a staple in many fitness routines aimed at enhancing abdominal strength and definition. This exercise mimics the pedaling motion of cycling, hence the name, and involves a coordinated movement of the upper and lower body to maximize muscle engagement. By incorporating a twisting motion, bicycle crunches not only help in building a strong and sculpted midsection but also improve overall core stability and rotational strength. As an evidence-based fitness expert, I can affirm that when performed with proper form and technique, bicycle crunches can significantly contribute to hypertrophy and functional fitness, making them an excellent addition to any workout regimen.

Execution

How to Perform Bicycle Crunches

Setup

1. Lie flat on your back on a mat with your lower back pressed to the ground.
2. Place your hands behind your head, lightly supporting it with your fingers. Do not pull on your neck.
3. Lift your knees to a 90-degree angle, keeping your feet off the ground.

Execution

1. Engage your core by pulling your belly button towards your spine.
2. Simultaneously lift your shoulder blades off the ground and twist your torso to bring your right elbow towards your left knee while straightening your right leg.
3. Switch sides by bringing your left elbow towards your right knee while straightening your left leg. This completes one repetition.
4. Continue to alternate sides in a pedaling motion, maintaining a controlled and steady pace.

Finishing

1. Complete your desired number of repetitions.
2. Slowly lower your legs and upper body back to the starting position.
3. Relax and take a few deep breaths before moving on to your next exercise.