15 Jan The Bicycle Crunch
If you had to use only ONE exercise to make your stomach look like amazing, the bicycle crunch would be a solid choice.
Here’s why:
Your abs, more specifically your rectus abdominis (your 6 pack abs) have two functions:
- Spinal Flexion (e.g. a crunch)
- Hip Flexion (e.g. a leg lift)
Your obliques (the sides of your stomach, or “muffin top” area”) are responsible for rotating your torso (think standing in place, but twisting to look behind you).
The bicycle crunch hits all three of these ab sections — the upper abs, the lower abs, and the obliques.
For that reason, this exercise will not only improve your core strength, it will tone up every part of your stomach.
Let’s get started.
INSTRUCTIONS:
Starting Position: Lie down on your back. Bend your knees at 90 degrees, holding your knees over your hips and feet in the air. Hold your hands by your forehead with your elbows out wide.
Step 1: Pull your right knee in towards your chest. Rotate your upper body to bring left elbow to right knee.
Note: It’s easy to cheat by bending your elbows in. Keep your elbows out wide by your head, and twist your torso instead. Get that core activation.
Step 2: As you extend your right knee, pull your left knee in towards your chest. Rotate your torso to bring right elbow to left knee.
Repeat for the recommended time or reps, alternating sides.
That’s all for today!
Are you ready to optimize your own health and fitness with a nationally certified personal trainer? Fill out this quick form at Fit2GoPT.com/get-started and we’ll discuss your goals.
Talk soon,
-Coach Dani
