3 Ways to Do Bicycle Crunches
Bicycle crunches are a popular exercise for strengthening the abdominal muscles while also working the obliques, lower back, and hip flexors. Known for their effectiveness in targeting multiple muscle groups, bicycle crunches can be modified and adjusted to suit various fitness levels and goals. In this article, we will explore three different ways to perform bicycle crunches to help you spice up your ab workout routine.
1. Classic Bicycle Crunch:
The classic version of the bicycle crunch is a staple in ab workouts and an excellent starting point for beginners.
– Step 1: Lie flat on the ground or an exercise mat with your lower back pressed into the floor. Bend your knees and place your feet flat on the floor.
– Step 2: Place your hands lightly behind your head with your elbows pointing outward.
– Step 3: Engage your core by drawing in your navel toward your spine.
– Step 4: Lift both feet off the ground, bend your right knee toward your chest and straighten out your left leg.
– Step 5: Twist your upper body, bringing your left elbow toward your right knee. Keep the other elbow pressed against the ground.
– Step 6: Switch sides by straightening the right leg, bending the left knee, and twisting your upper body to bring the right elbow towards the left knee.
– Step 7: Continue alternating sides in a controlled manner, completing 3 sets of 12 reps per side.
2. Bicycle Crunch with Resistance Band:
Adding resistance bands to your bicycle crunches can increase their intensity and add extra challenge to targeting specific muscle groups.
– Step 1: Attach a resistance band to a stable object or anchor point at head level.
– Step 2: Perform steps 1 through 4 from the classic bicycle crunch detailed above.
– Step 3: Instead of placing your hands behind your head, grip the resistance band with both hands.
– Step 4: As you perform the twisting motion, pull the resistance band toward the approaching knee, providing added tension. Complete 3 sets of 12 reps per side.
3. Extended Leg Bicycle Crunches:
By straightening out both legs during this variation of the bicycle crunch, you add an extra layer of difficulty and work out your lower abdominal muscles more intensely.
– Step 1: Adopt the starting position from the classic bicycle crunch (Steps 1 through 3 above).
– Step 2: Instead of bending your knees, extend both legs parallel to the floor.
– Step 3: Keep one leg stationary while bringing the other knee toward your chest and twisting your upper body towards it.
– Step 4: Switch sides by straightening the bent leg and bending the extended leg while twisting towards it.
– Step 5: Continue this alternating pattern for a total of 3 sets and 12 reps per side.
Bicycle crunches are versatile exercises that can be adapted to suit different fitness goals and skill levels. Experimenting with these three variations can help you add variety to your workout routine while providing a challenging and effective way to strengthen your core muscles. Don’t be afraid to mix up your ab workout by incorporating new methods or modification!