Bicycle Crunch



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How to Do Bicycle Crunches

The bicycle crunch is an excellent exercise for building abdominal strength and toning your thighs. It's an easy move to complete, and when you feel that burn you'll know you're doing it right! See Step 1 to learn how.

Steps

  1. Lie on the floor.Stretch your legs out straight and hold your arms outstretched at your sides. It's important to use the right form when you're doing the bicycle crunch - if you don't you won't be getting the maximum benefits from this exercise.
  2. Place your hands behind your head.You can interlock your fingers if you desire. If you prefer, you can keep your arms at your sides.
  3. Raise your legs.Raise them so that your thighs are perpendicular to the ground, and your calves are parallel to the ground. Keep your feet together. This is called tabletop position.
  4. Touch your right elbow to your left knee.Now lift your head up and touch your right elbow to the left knee while pulling your knee up towards your head. At the same time, straighten your right leg, keeping it several inches off of the floor - similar to the motion you'd make while pedaling a bicycle.
    • As you lift your head, tense your abs. Use your abdominal muscles to crunch your body forward so that your elbow can reach your knee.
    • At the same time, tense your leg muscles and be sure to keep them bent or straightened correctly. Don't rest your feet on the ground.
    • Be sure to keep your elbows back, rather than bringing them forward toward your chest, which could strain your neck.
    • To increase the difficulty, try keeping your shins parallel to the ground throughout the exercise.
  5. Now touch your left elbow to your right knee.At the same time, straighten your left leg, keeping it off of the floor. Don't forget to tighten those abs. You've now completed one bicycle crunch.
  6. Repeat.Perform bicycle crunches in sets of 10-20 repetitions. Instead of counting crunches, you can also time yourself for sets lasting between 20 and 60 seconds. Rest between sets.

Community Q&A

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  • Question
    The bottom of my neck hurts when I do it. Is it normal?
    Top Answerer
    Stabilize your neck muscles when doing this exercise; lift your neck off the ground, and keep it still while doing the exercise.
    Thanks!
  • Question
    How do I lose 5 inches from my waist in a week?
    wikiHow Contributor
    Community Answer
    I doubt you can lose 5 inches in a week. Further, it would not be healthy. However, you can healthily lose 4 or 5 inches in a month.
    Thanks!
  • Question
    Which muscles does this work on?
    wikiHow Contributor
    Community Answer
    It helps you build core strength and make your legs toned. Make sure you stretch before you do them, however.
    Thanks!
  • Question
    Does it help in forming six pack abs?
    wikiHow Contributor
    Community Answer
    Doing high intensity workouts for a shorter amount of time will help to build bulky muscles, which is what you would want if you want a six pack. Your workout would need to include several different kinds of exercises that target different areas of your abs. Bicycle crunches are very good at covering most of your abdominal muscles, but you might still want to consider other types of crunches and planks.
    Thanks!
  • Question
    What do I do if my back aches every time I do crunches?
    wikiHow Contributor
    Community Answer
    That means you're using your back muscles to do the crunches more than the abdominal; tighten your core and focus on using it.
    Thanks!
  • Question
    What kind of stretch should I do before beginning?
    wikiHow Contributor
    Community Answer
    You should do any regular stretches you do before any workout such as stretching legs amd arms.
    Thanks!
  • Question
    I want to lose face fat and gain muscle mass simultaneously. I am 18 and weight around 60 kg.
    Top Answerer
    There is no way to tell your body where to burn fat. The abdomen is usually the last fat reserve to disappear. Doing squats does not burn fat off your legs only. Cardio is the best way to burn fat. Work out regularly and eat and sleep well and after four to eight weeks you will start seeing results. To gain muscle mass you must do strength exercises such as push-ups, squats, lunges, pull-ups, etc.
    Thanks!
  • Question
    What about breathing?
    wikiHow Contributor
    Community Answer
    If you can't breathe, stop the exercising. Slow down if you have to. Try to keep your breathing at a steady pace; as you do more workouts, your breathing will become easier and more natural.
    Thanks!
  • Question
    Can I put my hands on the sides of my head and still get the same benefits?
    wikiHow Contributor
    Community Answer
    Yes, as long as you make sure that you get the same range of motion and aren't just doing half a movement because of the longer reach.
    Thanks!
  • Question
    How many reps of 20 each?
    Cam Fenley
    Community Answer
    I'd aim for 100 total bicycles and build from there. If you can't do 100, do as many as you can and split them into sets if you need to.
    Thanks!
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Video

Quick Summary

To do bicycle crunches properly, lie on the floor and place your hands behind your head. Then, raise one of your legs so your thigh is perpendicular to the ground with your knee bent. Pull your leg up to touch your opposite elbow to the knee of that leg, and then lower your leg to the ground. To complete the set, raise your other leg and touch it with the opposite elbow, and repeat these movements for 10-20 repetitions.

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Things You'll Need

  • A yoga mat

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Date: 05.12.2018, 22:45 / Views: 33563