Setup
Bicycle Crunches require minimal equipment and space. Here's what you need to get started:
- Exercise mat or a comfortable workout surface
- Optional: Support for your head, such as a folded towel or yoga block
Starting Position
Lie face up on the floor with your legs lifted off the ground and your hands on either side of your head.
Execution
Follow these steps to perform Bicycle Crunches correctly:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands gently behind your head, supporting your neck without pulling on it.
- Lift your shoulders and upper back off the ground, engaging your core muscles.
- Simultaneously, bring your right knee towards your chest while straightening your left leg, and rotate your torso to bring your left elbow towards your right knee.
- Return to the starting position and repeat the movement on the opposite side, bringing your left knee towards your chest, straightening your right leg, and rotating your torso to bring your right elbow towards your left knee.
- Continue alternating sides in a fluid motion, as if pedaling a bicycle.
Muscles Involved:
Tips on doing this exercise
To maximize the benefits of Bicycle Crunches, consider the following tips:
- Keep your lower back pressed into the floor throughout the exercise to maintain proper form and minimize strain on the lower back.
- Exhale as you rotate your torso and bring your elbow towards your knee, inhaling as you return to the starting position.
- Focus on engaging your core muscles and avoid relying solely on momentum. Perform the exercise with control and deliberate movements.
Common Mistakes
Be mindful of these common mistakes to ensure optimal execution of Bicycle Crunches:
- Avoid pulling on your head or neck with your hands. Use your core muscles to lift your upper body.
- Do not rush through the exercise. Maintain a controlled pace to engage the targeted muscles effectively.
Recommended Ranges
At BLK BOX GYM, we provide personalized recommendations based on your fitness goals:
- For core activation and endurance, aim for 15-20 repetitions per side and perform 2-3 sets.
- For increased core strength and muscle definition, focus on 10-12 repetitions per side and perform 3-4 sets.
