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Keep your elbows point out to the sides and try to relax your neck. Rebend your stretched leg and repeat on the other side. Reps/sets for best results: Aim for 3 to 4 sets of 15 to 20 reps. Benefits Of Bicycle Crunch The imprint of your spine is so important during this move, says Hollie: “This will protect the lumbar spine. The bicycle crunch falls under the category of exercises that are quite hard to master. Created with Sketch. This time, raise your legs, thighs, and lower legs to form a 90 degree angle with your knees above your hips. T. he bicycle crunch is not a revolutionary exercise that will dispel all your fat overnight, but it is an easy exercise to add into your daily routine.

Target Muscles. Lie on your back with your knees bent, and feet flat on the floor. Cradle the back of your head and upper neck with your hands. So, how can you make sure your form is on point and you're getting … "The bicycle crunch is a terrifically useful core move that lets you train your abs through rotation, but the objective isn’t to run through the bicycle motion at light speed," he says. Bicycle Crunch. This promotes sloppy form and introduces momentum into the exercise, which reduces how hard the abdominal muscles must work. Bicycle crunches requires proper form to reap all the benefits. Proper technique and form are required to obtain the benefits of the exercise. Interlace your fingers behind your head, gently resting your head on your fingers. Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs). According to Lauder-Dykes, it may be helpful for beginners to add a light resistance band to help them better learn the form of a bicycle crunch. Created with Sketch. Simultaneously extend the right leg. How to Do a Bicycle Crunch. PT, Precision Nutrition 1, C.O.O., The Fit Father Project. Form tip: Don't pull on your neck. Getting Started To prepare for the bicycle crunch, lie on your back with your knees bent and feet flat on the floor. Crunch-Time . At the same time, twist and reach for your other knee with your elbow.
That being said, adding crunches to your ab workout is a must. Interlace your fingers behind your head, gently resting your head on your fingers.

To make the move more comfortable, use a cushioned exercise mat underneath your body. Created with Sketch. That being said, adding crunches to your ab workout is a must. Elevated bicycle crunch. Keep your elbows point out to the sides and try to relax your neck. Created with Sketch. Getting Started To prepare for the bicycle crunch, lie on your back with your knees bent and feet flat on the floor. 08/14/2012 08:09am EDT | Updated December 6, 2017. The movement also improves stability, balance, and coordination. But while the exercise itself isn’t that difficult, it requires proper form to adequately target the correct muscles. Use your abdominals to lift, instead, says Phelps. Created with Sketch. Bicycle Crunch – Complete Form Guide & Video Tutorial. However, they are much better for bulking than cutting because they don’t burn a lot of calories. Lie on your back with your legs out straight.
Form tip: Don't pull on your neck. Lift your right shoulder toward your left knee.