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How To Do Bicycle Crunches

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Bicycle crunches are a great variation of the standard crunch.

These really work your core muscles as you are twisting and stretching every time you complete the exercise.

You can do this in a short fast burst or try doing them a bit slower over a longer period of time to maximise the effort and results.

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:

Step by Step Guide

  1. Lie flat on the floor with the lower back pressed into the ground
  2. Place your hands slightly either side of your head, do not lock your fingers or pull the head up
  3. Lift your knees to a 45 degree angle
  4. At first slowly go through a bicycle pedal motion with the legs
  5. 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

Other crunch variations

Crunch On Gym Ball

If you suffer from any back pain it may be advisable to perform the crunch on a gym ball:

  1. Sit on the ball and roll your torso down so that you are lay on your back with your shoulder blades down to your tailbone should be on the curve of the ball while your head, neck and shoulders are above the ball.
  2. Knees are bent and feet flat on the floor at hip width apart
  3. Perform the same abdominal curling movement as instructed above
  4. Move slowly and keep the core muscles engaged so that you feel grounded on the gym ball and do not roll off it

Crunches

  1. Lie flat on your back with your knees bent and feet flat on the floor, hip width apart
  2. Place your hands slightly either side of your head, do not lock your fingers or pull the head up
  3. Push the small of your back into the floor to engage the abdominals
  4. Tilt your chin slightly, leaving a few inches space between chin and chest
  5. Begin to roll your shoulders off the floor
  6. Your shoulders should leave the floor by about 4 inches and your lower back should always remain on the floor
  7. Hold for a moment at the top then slowly move back down

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How to do bicycle crunches video demonstration

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