Bicycle Crunch: The perfect exercise for strong abdominal muscles | ATLETICA

The bicycle crunch is one of the most effective exercises to train your abdominal muscles - especially the rectus abdominis and obliques. This exercise combines a rotational movement of the upper body with a cycling movement of the legs and offers you an intensive abdominal workout.

Whether you're just starting out or looking to step up your fitness routine, this type of crunch is a great addition to your workout. In this post, you'll learn how to do the exercise correctly, what benefits it offers, and how you can use fitness equipment to make your workout even more challenging.

What is the Bicycle Crunch?

The bicycle crunch is a dynamic abdominal exercise that specifically targets the rectus abdominis and obliques. In this exercise, you lie on your back and perform a "bicycle motion" with your legs while rotating your upper body sideways so that your elbow touches the opposite knee.

This exercise combines a torso rotation with a leg movement, which trains both the upper and lower abdominal muscles and the side (oblique) abdominal muscles. The exercise is particularly effective because it challenges the abdominal muscles through constant movement and rotation while improving coordination.

Instructions for the correct execution of the Bicycle Crunch

1. Starting position:
• Lie flat on your back on a mat.
• The legs are stretched out, the feet in the air, and the hands are slightly behind the head (do not pull on the neck!).
• Lift your shoulders slightly off the floor to tighten your abdominal muscles.
2. leg movement:
• Pull your right knee toward your torso while keeping your left leg straight but about 6-8 inches above the floor.
• The toes point forward and the movement should be controlled and not jerky.
3. Upper body rotation:
• Twist your upper body to the right and bring your left elbow toward your right knee, turning your shoulders, not your neck, to achieve a clean torso rotation.
• Make sure to initiate the rotation from the center of the body (stomach) and not just from the arms.
4. change of sides:
• After bringing your left elbow to your right knee, switch sides: extend your right leg while pulling your left knee in, and twist your upper body so that your right elbow touches your left knee.
5. Continuous movement:
• Continue this "cycling motion" smoothly by rotating the sides alternately and pulling the knees up alternately.
• Keep the movement smooth and controlled to keep the abdominal muscles under tension throughout.
6. Repetitions:
• Perform the exercise 10-20 times per side (20-40 repetitions total), depending on your fitness level.

Tips for correct execution:

• Breathing : Exhale as you rotate your elbow toward your knee and inhale as you transition.
• Straighten your upper body : Always keep your shoulders slightly raised to continuously activate your abdominal muscles.
• Slow, controlled movements : Avoid doing the exercise too quickly or with momentum. Focus on a slow and steady execution to properly engage the abdominal muscles.
• Don't pull your neck : Hold your hands loosely behind your head to avoid straining your neck. The power should come from your stomach and the rotation of your upper body.

Common mistakes:

• Performing too quickly : This reduces the effectiveness of the exercise and can lead to poor technique.
• Pulling on the neck : Be careful not to pull on your head with your hands to avoid tension in the neck.
• Raising your legs too high : Raising your legs too high will reduce the intensity of the abdominal work. Keep your legs at an angle that will maximize abdominal work.

The Bicycle Crunch is an excellent exercise to train both the rectus abdominis and obliques while improving coordination.

Can I use this on fitness equipment?

The Bicycle Crunch doesn't require any special fitness equipment, as the exercise is performed on the floor using your own body weight. However, there are some fitness machines that can increase the intensity of the exercise or further target the abdominal muscles. Here are some options:

1. Ab Roller (abdominal trainer wheel)

• Description : An ab roller can be used to increase the strain on the abdominal muscles during crunches by adding additional rolling movements.
• Advantages : The Ab Roller helps to activate the abdominal muscles more intensively and strengthens the core muscles at the same time. It makes the exercise more challenging because you also have to maintain stability and balance.

2. Resistance Bands

• Description : You can wrap resistance bands around your feet or thighs to add extra resistance.
• Benefits : Resistance bands increase the intensity of the leg movements in the bicycle crunch because the muscles have to overcome more resistance. They are ideal for making the exercise more challenging without the need for large equipment.

3. Stability ball (Swiss ball or exercise ball)

• Description : A stability ball can be used as a lower back support when performing the Bicycle Crunch on an unstable surface.
• Benefits : The ball promotes balance and stability, which means the abdominal muscles have to work harder to keep the body on the unstable surface. This increases the effectiveness of the exercise and at the same time trains the stabilizing muscles.

4. Ankle weights

• Description : You can wear ankle weights to make the Bicycle Crunch more difficult.
• Benefits : The additional weights increase the resistance during leg movement, which means your abdominal and leg muscles have to work harder.

5. Cable pulling machine

• Description : If you want a modified version of the Bicycle Crunch, you can use light weight cables on a cable machine to add additional resistance during the twisting motion.
• Benefits : This increases resistance to upper body rotation, increasing activation of the obliques.

6. Decline Bench

• Description : You can use an incline bench to perform the Bicycle Crunch on a slightly inclined surface.
• Benefits : An incline bench makes the exercise more intense because you work against gravity as you raise your legs and rotate your upper body.

Summary:

• Ab roller and resistance bands : Increase the resistance and activate the abdominal muscles more intensively.
• Stability ball : Promotes balance and simultaneously trains the stabilizing core muscles.
• Weight cuffs : Provide additional challenge by increasing weight on the legs.
• Cable machine : Adds resistance to upper body rotation to further challenge the obliques.
• Decline Bench : Increases gravity load for a more intense exercise.

With this fitness equipment you can vary the bicycle crunch and specifically intensify the training of your abdominal muscles. You can of course find everything you need in the Atletica online shop . Check it out!