27 Jun
Blog

How to do bicycle Crunches, the best abs exercise?

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.

  1. Lie on the floor or a mat on your back.
  2. Lift the leg straight off the floor.
  3. Put your hands on the back of your head without crossing your fingers.
  4. While pressing your lower back to the floor, touch your chin towards your chest. Pull the core together.
  5. Now exhale and pull your upper body and shoulder blades across the floor.
  6. 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.
  7. 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.

12 Mar
Blog

How To Do Crunches: An All-Inclusive Guide

Crunches have long been the obsession of health enthusiasts. Crunches have become a household name, and everyone knows a thing or two about the classic crunches. These crunches are particularly popular with the abdominal muscle community. It is believed that crunches are one of the best exercises for building abs.

Crunches not only build abdominal muscles, but also provide stability and balance in the body. They also give strength to the muscles. The main target of the crunches is the rectus abdominis muscle and the quads (in the bicycle crunches). In addition, these crunches help reduce body fat and reduce weight.

Now crunches are going to be a boon to the body, as evidenced by the number of crunch benefits highlighted above. Hence, we're going to discuss the best and right way to do the crunches, as one wrong exercise can cause you to pull a muscle or two, which can be painful. Therefore, this exercise must be done correctly.

Step by step instructions:

The following instructions are for the very basic type of crunches. In my opinion, you should practice the basic crunches first and then move on to the other hard crunches.

  1. Start by lying on the floor and looking up at the ceiling.
  2. Your legs should be bent from your knees and your hands should be folded behind your neck. This will help you support your neck and head. This prevents injuries from stretching the neck too much.
  3. You can also cross your hands over your chest, and some people find this posture easier to hold than the one mentioned above.
  4. Now tighten your abdominal muscle area by pulling your belly button towards your spine.
  5. Lift your head and shoulders off the floor and gradually pull your back up as well.
  6. Stand up until you are almost in the sitting position.
  7. Stay there for 05 seconds and then return to your starting position.
  8. However, make sure that you do not relax as the exercise is not over yet.
  9. First, try doing about 10 to 15 repetitions of this exercise, then gradually increase them.
  10. But make sure you don't try too hard. If you experience pain in the abdominal muscles, stop doing this exercise. You can always do it tomorrow.

Common mistakes:

Relax on the floor:

As mentioned above, you shouldn't relax on the floor between exercises as this can release tension from your body, especially your shoulders and abs.

This is not something you want to do. To stop this from happening, do not allow yourself to lie down completely and keep your shoulders off the floor at all times.

To stretch the neck too much:

If you stretch your neck too much during this exercise, it means that you are not doing this exercise properly at all. It means that you are starting this movement from your head and neck instead of your abs. Hence, you may want to keep your neck stiff rather than stretching or pulling it.

Bend your back:

Arching your back during this exercise is a poor option and should be avoided. This can lead to back injuries.

However, it is best if your focus is not on straightening your back instead of focusing on the abs. It's okay if you end up with a natural arch. This will not restrict movement. However, a very high slope is not recommended.

Variations on the crunches:

  • Bike crunches
  • Reverse crunches
  • Vertical leg crunches
  • Crossover crunches
  • Long arm crunches
  • Weighted crunches
  • Cable crunches

How To Do Crunches: An All Inclusive Guide was first published on AnytimeStrength.

01 Dec
Blog

Weighted Crunches- Learn How Can Effective Help You Build Abs

The weighted crunches for abs are a weighted version of a popular ab training exercise.
Simply gaining weight makes crunching far more difficult, helps you build up your six-pack muscles, and provides a separate stimulus for the core during exercise.

Performing the basic weighted crunches dumbbell or upper back exercises at home to tone your abs is a fairly common choice. However, if you're wondering why you haven't got a washboard abs even after doing 100 crunches a day, it's time for you to look at things from a different perspective.

Consider doing weighted crunches for abs in your
Workouts?

Sometimes people make a distinction between ab training and training the chest, leg, and back muscles. Usually, at the end of their workout, people just add a few dumbbell weighted crunches to work. Amateurs try high repetition exercises like fluttering and crunching to get the abs they want. Don't get us wrong, but these exercises have their own place and if you practice them without guidance, you will not get the results you want. But if you're getting everything right and still not getting the results you want, you may need to try weighted crunches for abs, which provide the necessary overloading needed to make your abs pop out.

How Can You Benefit From Weighted Crunches?

Take advantage of weighted crunches

Weighted crunches will not only help you develop your upper abdominal activity and muscular endurance, but also all of the muscles in the abdominal region. While the use of various lower abdominal training exercises can help you highlight one area or another, it is practically impractical to just separate certain sections of the abdominal muscles and just work on them. Therefore, performing weighted crunches helps build muscles not only in the upper part of the abdominal muscles, but also in the lower and lateral parts, which also improves their development functionally.

Weighted Crunch Instructions

  1. In a casual situation, lie down with your knees down.
  2. Hold a weight plate right over your chest and squeeze it to enlarge.
  3. Raise your knees to 90 degrees so that they are overall opposite the floor.
  4. Exhale as you grasp your toes with the weight plate.
  5. When your abs are fully contracted and your upper back is off the floor, gradually lower yourself back to the starting position.

Should You Have A Diet Plan?

Diet plan for cradle crunches

First, people looking to build abs must first consume solid diet foods before discussing abs. You need to make sure you are eating a plate of good quality protein as recommended by your nutritionist. Ask your nutritionist about the right type of protein you should need for your weighted abs crunches. When your diet is inadequate, the abdominal muscles take time to develop and always remain covered in body fat. Rigorous exercise combined with a diet of fruits, vegetables, eggs, and meat will show your abs faster.
When you're lean enough and find that your abs aren't actually bursting even when you're lean, there are times when the abs that make up the Linea Alba are not entirely healthy.
We have seen people dream of a flat stomach with abs, but their diet is inadequate. In such cases, your abs will obviously not be visible. Make sure that your diet is balanced and you
do not consume extra calories so your abs are easily visible. But when your diet is in control
If you still can't see your abs, then most likely you need to start with weighted crunches for the abs
because this will help your abs to show themselves the next time you take off your shirt.

Best weight crunches or ab exercises just for you

There are notable ways that you can benefit from these weighted abs crunches. These exercises can help you practice lower rep ranges when weighted crunches get too easy. Weighted abs can help core muscles develop and look more defined. Not only does it increase your abdominal strength, but it also strengthens muscle definition. For the man in you who wants to flaunt those chiseled abs, the best and easiest way to do it is with weights

Let's look at some freehand weighted crunches for abs

Crunch on a ball

Crunch-on-a-ball weighted crunches

Sit on a Swiss ball and keep your feet shoulder-width flat on the floor. Slowly lie back on the ball so your back is parallel to the floor. Your lower back feels like it's curled around the ball. Raise your arms toward the ceiling and raise your chest in a grinding motion. Make sure your head and torso are in a straight line. Gently lift it up so you don't strain your neck. The crisis ends when your middle back no longer stays in contact with the Swiss ball. Do not climb any further as the ball may slip out from under your hip. Hold your body in the contracted position for three seconds and then return to the starting position.

Sets and Reps
Do this crunch 10 reps with 5 sets

Twist and crunch

Twist and crunch

Place your back on a mat to rotate and crunch. After that, place your hands next to your ears and raise your back legs in the air, folding them at right angles to your knees. Squeeze your abs and pull your right elbow over your body towards your left knee. Hold this position for three seconds. Return to the starting position and repeat the steps with your left elbow.

Sets and Reps
Do 5 to 10 repetitions on both sides.

Russian crisis

Russian crunch weighted crunches

Rest on a kneeling bench and place your legs under the cushions. Alternatively, lie on the floor with your feet on the floor and your knees folded on your back. Support your feet so that they stay firmly rooted on the ground. Slowly bend back so that your thighs and torso are at right angles. Crunch your abs, keeping both hands on your chest, and twisting your stomach on either side. This results in a repetition of these weighted crunches for the abs. Work with motion as quickly as possible without compromising the form.

Sets and Reps
Start with 5 reps and gradually work your way up to 10 reps

Wiper crunch

Wiper weighted crunches

Try wiper crunch if you don't want weighted crunches dumbbells. Lie back and bring your arms in the T position for better balance. Raise your legs in the air so they are at a 90 degree angle from the floor and keep your knees straight. Drop both legs on your left side, but don't touch the floor. Swing your legs together from left to right, being careful not to touch the ground. These weighted crunches for the abs are very similar to the movement of the windshield wipers on your car's windshield. A complete cycle from left to right repeats itself.

Sets and Reps
Repeat 10 times and let rest for 3 minutes.

Reverse crunch

Reverse crunch weighted crunches

As the name suggests, you need to lie on a bench and raise your legs in the air while bending your knees 90 degrees at the same time. Grasp the bench behind your head to stay in position. Keep your back straight and gradually lift your hips above the bench. These weighted abdominal crunches crunch your abs to apply pressure as you pull your knees toward your chest. At this point, your body weight should be resting on your shoulders and upper back. Hold the crunch for three seconds to work your abs.

Sets and Reps
Return to the starting position and do 10 repetitions

How to do a crunch with weights

Crunch-with-Weights

For the fitness enthusiast looking to get six pack abs, you can do weighted crunches with dumbbells. Lie on your back horizontally with your feet on the floor at a 90-degree angle on a bench. Keep the weight on your chest or stretch it out in front of you. Slowly lift your shoulders off the floor, keeping your lower back in place. Once you feel the stretch in your abs, squeeze them together and hold them for a few seconds. Let go and return to the starting position.

Sets and Reps
Repeat for as many reps and sets as you want, taking breaks.

Overhead weighted crunches
Perform this weighted crunches barbell by placing the weight above your head. This way you put extra pressure on your back which allows some extra muscles to work. In addition to the abdomen, quads, chest, and lower back, head-weighted crunches also work on the arms and shoulders.
You can also increase the intensity by performing weighted crunches, such as weighted dips for abs on an incline bench.

Inclined overhead crunches

Another variation of weighted crunches for abs are overhead weighted crunches. It is performed with the head lower than the hips. This is where your hips, torso, and head should be flat
Your back and feet should be secured under the footrest. Place a weight against your chest or above your head and raise your torso to your knees. This training allows a greater range of motion. When you are in an inclined position, you are working against gravity, increasing endurance. Your abs work harder, which results in firmer abs and a stronger core.

Sets and Reps
Maintain this position for a few seconds before lowering to the starting position.

Oblique overhead weighted crunches