Benefits of Bicycle Crunches
The bicycle crunch is an excellent exercise for building core strength and toning the thighs. It can be performed anywhere with no equipment needed.
Muscle Groups Worked:
primarily a core strengthening exercise which works the pectorals major, rectus abdominals, external obliques, internal obliques and transverse abdominals but also works the Hip adductors and gluteus maximus.
Step by Step Guide:
Lie flat on the floor with the lower back pressed into the ground
Place your hands slightly either side of your head, do not lock your fingers or pull the head up
Lift your knees to a 45 degree angle
At first slowly go through a bicycle pedal motion with the legs
Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck
How To Perform Exercise Targeted Muscle Group
1.) Start off lying on the floor with your knees bent, your feet on the floor at around 18 to 24 inches apart, and your arms extended by your side.
2.) Once in the starting position, crunch forward over your torso to the right side and touche your right heel.
3.) Hold this position for a few seconds, squeezing your abs and then return back to the starting position.
4.) Switch to the other side, crunching over your torso on the left side and touching your left heel, squeezing your abs and holding the contraction for a count.
5.) Return back to the starting position and alternate sides for the desired about of reps and sets.