Bicycle Crunch

Muscles Bicycle Crunch Works

Muscles used

• ObliquesFrom the ribs down to the pelvis
• Rectus abdominisThe six-pack muscles running from your chest down to your pelvis
• Transverse abdominisThe deepest core muscle that wraps around your abdomen
• PsoasMuscles that flex the hips, running from the inner waist to the front of the thigh

Main muscleLie on your back and move your legs alternately, bringing the opposite elbow and knee close together. The main muscles used are the obliques, which twist your torso and bring your ribcage closer to the opposite hip.

Supporting musclesThe rectus abdominis helps curl your upper body, the transverse abdominis keeps your lower back on the floor, and the psoas assists in moving your legs.

How it should feelFeel your side tighten as you twist. Focus on bringing your ribs closer to your hip.

Signs you're offIf you pull your neck or arch your back, you’re using your neck and hips more than your abs. Moving your legs too fast can also reduce the burn.

Remember thisKeep your body still and lift by curling your pelvis with your lower abs.

Setting Up for Bicycle Crunch

Setup orderLay down a long mat

• Mat

  Set it like thisLay down a Mat long enough to reach from your head to your hips when you lie down.

  How to checkWhen lying down, your back and buttocks must be on the Mat, and the Mat must not slide on the floor.

Watch out forThe Mat is short, so Avoid starting with your back or buttocks touch the floor.

Stance for Bicycle Crunch

Foot widthLie on your back on the mat and lift both knees.

Where your weight goesKeep your back and hips on the mat, with your legs ready in the air.

Upper body positionPlace your hands lightly beside your head.

Why it mattersIf your hands or back position is unstable, your neck and lower back may take more stress as you rotate.

How to Grip for Bicycle Crunch

Grip typeDo not hold any handles or equipment; lightly place your fingertips behind your ears.

Grip widthPlace both hands in the same position on both sides of your head.

How hard to gripDo not tense your fingers, and do not let your wrists bend.

The Key Point for Bicycle Crunch

Without pulling your neck, rotate your torso so that the opposite knee and elbow come close together.

Think of it like thisThe feeling of turning the torso to the side

Before the fixPull the neck with your hands, or move only your arms and legs quickly.

After the fixThe sides are alternately tightened, and the strain on the neck is reduced.