Bicycle crunches are an effective exercise for the abs. It is intensely core-targeting, but it is only effective when properly practiced. Bicycle crunches are beneficial for reducing fat in the abdomen, love handles or side fat and strengthening the core.
You may already be following a core exercise, but a good reason to switch your core exercises is that it is fun and challenging. And interestingly, this exercise is a good exercise for all ages.
Bicycle crunches are an exercise using your own body weight. You don't need any equipment. But many of you still know how to do bike crunches the right way and injure your spine in the process.
To avoid injury, all you need is a reliable guide as this exercise is prone to back injuries as it involves spinal flexions. We strongly encourage you to read on before doing the exercise.
Level of difficulty: Easy
Impact level: Medium
Targeted muscles: Section
How do you do bike crunches?
Follow the steps listed below to avoid injury and make the movement effective and efficient.
- Lie on the floor or a mat on your back.
- Lift the leg straight off the floor.
- Put your hands on the back of your head without crossing your fingers.
- While pressing your lower back to the floor, touch your chin towards your chest. Pull the core together.
- Now exhale and pull your upper body and shoulder blades across the floor.
- At the same time, as you lift your body, bend your left knee and bring it closer to the elbow of your right hand, rotating your right shoulder blades to the left so that your elbow approaches the opposite knee. Don't pull your head forward.
- Exhale, lower your body back to the floor, and straighten your leg again. Your legs should stay off the floor until you finish a set.
Repeat the same pulling and twisting motion on the other knee. It's a complete repetition.
variation
If this is difficult for you
Try a variation on bike crunches that are easier and less stressful on the abs. It would be great to start with this variant and switch to the above later.
To do this, while lying on the mat, do not lift your legs and pull your leg back and forth from the floor itself. It allows you to do bike crunches with less stress.
For a level up
Try to keep your legs as close to the floor as possible. Also hold the position as you approach to touch the elbow with your knee. It will allow more pull at each crunch.
How do I integrate bike crunches into your routine?
Incorporate the exercise into your full body or core workout for better results.
As a beginner, start with fewer repetitions. Slowly increase the repetitions until you are master of it.
FAQs
F. How many reps should i do as a beginner?
Try to start with 15 repetitions in one set.
F. How Much Are the Recommended Sets for Intermediate Level?
We recommend 2-3 sets.
F. Are there any risks for back or neck injuries?
Yes, because your spine flexes during the crunch. However, if you get the crunches right, it will be safe.