Bicycle Crunch

Muscles Bicycle Crunch Works

Muscles used

• Rectus abdoministhe front abs, commonly called the six-pack
• Hip flexorsmuscles at the front of the hip that help lift the thigh
• Transverse abdominisdeep core muscle that wraps around the waist like a belt
• Obliquesside abs running from the ribs toward the pelvis

Main muscleSupport your body on the captain's chair and raise your knees or legs toward your chest. The main muscle driving this movement is your rectus abdominis. Your abs contract to curl your pelvis upward and tighten the lower-ab area.

Supporting musclesYour hip flexors help lift your knees or legs, your transverse abdominis keeps your torso from swinging, and your obliques keep your pelvis from twisting.

How it should feelAs your knees or legs come up, your lower abs should shorten and squeeze. Your body should stay still while your pelvis curls slightly upward.

Signs you're offIf your torso swings or leans forward, you are using hip-flexor momentum instead of your abs. If your lower back pulls away from the pad, your core brace is breaking down.

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.