All you need to know about Bicycle Crunch exercise

What is a bicycle crunch? Are they useful in toning ab muscles? How do you perform bicycle crunches?

Bicycle crunch exerciseIf you want to learn more about bicycle crunches, you should read this article.

We will discuss what bicycle crunch exercises are, the benefits of bicycle crunches, and how to do bicycle crunches.

There are different types of exercises for different body parts. Crunches are the best exercise for losing fat around the waist and toning up abdominal muscles.

There are different types of crunches like the reverse crunch, dragon flag, Thai crunch, cable crunch, and bicycle crunch.

The top 3 benefits of bicycle crunches

One exercise that is included in nearly every weight loss program is cycling. This is because (1) cycling is one of the most effective cardiovascular exercises, and (2) it also helps in toning various body muscles, namely, the abdominal, waist, and thigh muscles.

Bicycle crunches effectively utilize these two inherent characteristics of cycling and offer a unique ab workout. Here are a few reasons why bicycle crunches top the list of the most effective abdominal exercises:

  • Bicycle crunches are the most effective exercise for the rectus abdominis and the obliques.
  • Bicycle crunches tone your abdominal muscles and burn the extra fat quickly.
  • Bicycle crunches can be performed at home as you don’t need any equipment to perform the exercise.

Bicycle crunches: How to do them

While bicycle crunches are one of the most effective abdominal exercises, they are also easy to perform. You can perform these crunches either on the floor or on your bed. When performing bicycle crunches on the bed, ensure that your bed is soft and firm.

The following step-by-step instructions teach you how to effectively perform bicycle crunches:

  1. Lie flat on the floor. Keep your back straight and ensure that your lower back is touching the ground.
  2. Place your hands behind your head with your fingers barely touching each other.
  3. The first part of the exercise requires you to raise your legs off the floor. Place your right leg in a 90-degree angle and left leg in a 45-degree angle. This is your starting position.
  4. Now, move your legs in a pedalling motion. That is, alternatively bring one leg at a 90-degree angle, and the other at a 45-degree angle.
  5. The second part of the exercise requires you work with your elbows. Touch your left knee with your right elbow and the right knee with your left elbow.
  6. Repeat the bicycling motion for as long as you can. Try to do at least 25 repetitions at one time. As you your endurance levels increase, you can increase your repetitions.
  7. Breath evenly as you perform the exercise. For instance, if you started by breathing in as you touched your knee with your elbow, maintain this breathing pattern throughout the length of the exercise. Do not, and we repeat, do not hold your breath, as this will reduce the effect of bicycle crunches.

In addition to the above, remember that you must keep the position of your knees and elbow constant and your back straight while performing bicycle crunches. Also, do not lower your legs while doing the exercise. After completing a set, rest for a minute before you do another set.

You can also perform bicycle crunches on a Swiss or stability ball. However, performing bicycle crunches on a Swiss ball is much harder than performing this exercise on the floor or bed.

In the end, remember to follow the above instructions to avoid any chances of injury or stress. Do as many repetitions and sets as you can when you start out. As your stamina and endurance increases, you can increase the number of repetitions and sets.

Bicycle crunches are the most effective abdominal exercises. Do them regularly to burn fat around your waist and tone the abdominal muscles.