Bicycle crunch

Fitness dumbbells

This advanced exercise targets the straight abdominal muscle (rectus abdominis). In a study, she finished as the best of all known abdominal exercises for the straight abdominal muscle. The bicycle crunch also scored highly for the obliques, making it one of the most effective ways to target the superficial abs. The result can be a six pack, something many athletes strive for. Use the bicycle crunch as an advanced exercise for core stability, but only when the deep core muscles are well trained. It takes a lot of muscle to keep the spine in a neutral position while lifting and moving the legs.

How

Lie flat on the floor, with the lower back pressed against the floor, contracting the core muscles. Hold your head loosely in your hands and raise your knees to a 45-degree angle. Make a cycling movement with the legs and make a twist to touch the opposite knee with the elbow.

Do it well
Continuously pull the deep abs toward the spine, keeping the spine in a neutral position.

Warning
Do not move the chin to the chest and relax the neck.

Variations

Light
The most challenging part of the bicycle crunch is to stay stable when the leg is straight. Keep your legs slightly bent throughout the exercise if you find it difficult to maintain proper posture or a neutral spine.

Heavy
Seated Bicycle Crunch: Sit and lean back slightly so that the stabilizing core muscles are already working before you start. Straighten the legs and lift both heels off the floor. Make a cycling movement and always turn one elbow towards the opposite knee. Touch the outside of the elbow to the outside of the knee.

Active muscles

  1. Rectus abdominis
  2. Obliquus internus abdominis (onder obliquus externus abdominis)
  3. Obliquus externus abdominis