A Simple Bicycle Crunch: A Comprehensive Guide to Activating Your Core Muscles

By
fitbodvolt
-
75
1130
Bicycle Crunch
Bicycle Crunch

Are you looking for an advanced level exercise that can stimulate, build, and activate your core muscles? Look no further than the simple bicycle crunch. This bodyweight exercise is a step up from the regular crunches and requires practice to master. In this article, we will dive deep into the world of bicycle crunches, exploring the correct form, muscles worked, and the benefits it offers. So, let’s get started and give your core a powerful workout!

A simple bicycle crunch is a bodyweight exercises which stimulates, builds and activates the core muscles, it is an advance level of normal crunches and takes a lot of practice. This exercise is usually performed by lying flat on an exercise mat, your knee’s are raised at a 90 degree angle and your legs are pushed back and forward in the air similar to riding a bicycle but now in the air with no bicycle. While you are in this motion your left elbow should touch right knee and right elbow should touch left knee.

Introduction: A Simple Bicycle Crunch for a Strong Core

How is bicycle crunches done?

Bicycle Crunch

You can begin by performing 3 sets of 15 to 20 reps of bicycle crunches on each side. Here is the detailed steps for you to do a bicycle crunch:

  • Lay flat on a comfortable mat or on an exercise mat with your lower back, feet and legs pressing against the mat and your shoulders and head should be slightly of the mat to perform the movements.
  • Both hands needs to be at the back of your head.
  • Engage your core with you spine and pelvis in neutral position.
  • Raise your knees toward your chest with your shins in a parallel position pointing towards the floor.
  • bring the right side of your upper body off the floor to move your right elbow towards your left knee.

Muscles worked

Here are the muscles worked :

  1. Rectus abdominis: the upper abs are worked when doing bicycle crunches.
  2. Obliques: this is the side muscles of your core near your rib cage which also builds when doing bicycle crunches.
  3. Hip flexors: your hip flexor muscles are worked when lifting your legs todo a bicycle crunch.

Benefits

  1. Tones abdominal muscles.
  2. Hip flexors are target since you twisting when doing a bicycle crunch.
  3. Helps burn belly fat.
  4. Core strengthening.
  5. A mixture of cardio and strength because your legs and hands is moving sometimes vigorously.
  6. Boasts coordination.

FAQs about Bicycle Crunches

  1. Q: How many sets and reps of bicycle crunches should I perform?
    • A: It is recommended to start with 3 sets of 15 to 20 reps on each side. Adjust the intensity based on your fitness level and gradually increase the number of reps or sets as you progress.
  2. Q: Can bicycle crunches help me achieve a flat stomach?
    • A: Bicycle crunches are an effective exercise for toning and strengthening the abdominal muscles. However, to achieve a flat stomach, you need to combine regular exercise with a balanced diet and overall weight management.

Conclusion

In conclusion, the bicycle crunch is a highly effective bodyweight exercise that targets and strengthens the core muscles. By performing this exercise, you can stimulate, build, and activate your abdominal muscles, obliques, and hip flexors. The bicycle crunch is an advanced variation of the traditional crunch and requires practice to master.

fitbodvolt
fitbodvolt

RELATED ARTICLESMORE FROM AUTHOR

75 COMMENTS

  5. Great beat ! I ould like to apprentice whilst you amend your site,
    how could i subscribe for a weblog web site? The accunt aided me
    a appropriate deal. I had been a little bit acquainted of this your broadcast offered bright transparent idea

  16. My developer is trying to persuade me to move to .net from
    PHP. I have always disliked the idea because of the expenses.

    But he’s tryiong none the less. I’ve been using WordPress on a variety of
    websites for about a year and am nervous about switching to another platform.
    I have heard excellent things about blogengine.net. Is there a way I can transfer all my
    wordpress content into it? Any kind of help would be really appreciated! http://www.Wansonam.com/board_kCqx66/23753

  18. You’re so interesting! I do not think I’ve truly read through anything like that before.
    So great to discover another person with unique thoughts on this subject.
    Seriously.. thanks for starting this up. This web site is
    something that is needed on the web, someone with a bit of originality!

  21. Everything posted was very reasonable. However, what about this?
    suppose you typed a catchier post title?
    I am not suggesting your information is not solid, but what if you
    added something that grabbed a person’s attention? I mean A Simple Bicycle Crunch: A Comprehensive Guide to Activating Your Core Muscles – FITNESS &
    BODYBUILDING VOLT is a little vanilla. You might peek at
    Yahoo’s home page and see how they create news titles to get
    people to open the links. You might try adding a video or a related picture or two to grab people interested about what you’ve written. In my opinion, it might bring
    your website a little livelier. http://innovationsinpatientsafety.org/MollyiiBinghamnl

  31. My brother recommended I might like this website.
    He was totally right. This post truly made my day. You
    can not imagine just how much time I had spent
    for this info! Thanks!

    Also visit my web page; credit

  54. Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your
    point. You clearly know what youre talking about, why waste your intelligence on just
    posting videos to your weblog when you could be giving us
    something enlightening to read?

    Here is my homepage – 4D Slot

  57. Hey I am so delighted I found your webpage, I really found you by mistake, while I
    was searching on Aol for something else, Anyways I am here
    now and would just like to say thanks for a remarkable post and a all round enjoyable blog (I also love the theme/design), I don’t have time
    to go through it all at the minute but I have book-marked it
    and also added in your RSS feeds, so when I have time I will be back to read much more, Please do keep up the excellent b. https://Flexington.uk/index.php?title=Nettoyage_Famille_Maisons_Bureaux

  59. Unquestionably believe that which you said. Your favorite
    justification appeared to be on the net the easiest thing to be aware of.
    I say to you, I certainly get annoyed while people think about worries that they just
    don’t know about. You managed to hit the nail upon the top and also defined out the whole thing without
    having side-effects , people can take a signal. Will probably be back to get more.
    Thanks https://topzanos.ru/quincy902441

  72. hello there and thank you for your info – I’ve certainly picked
    up anything new from right here. I did however expertise a few technical points using this web site, since I experienced to reload
    the site a lot of times previous to I could get it to load properly.
    I had been wondering if your web hosting is OK?
    Not that I am complaining, but sluggish loading instances times
    will very frequently affect your placement in google and can damage your quality score if advertising and marketing with Adwords.
    Anyway I am adding this RSS to my email and could look out for
    a lot more of your respective fascinating content. Make sure you
    update this again soon. https://Sorucevap.Kozabayi.com/index.php?qa=161416&qa_1=le-massage-%C3%A9nergie-%C3%A9quilibrez-votre-corps-et-votre-esprit

  74. I’ve been exploring for a little for any high quality articles or weblog posts on this sort of area .
    Exploring in Yahoo I finally stumbled upon this site. Reading this information So i am satisfied to show that I have a very excellent uncanny feeling I came
    upon exactly what I needed. I most without a doubt will make sure to don?t
    overlook this site and give it a look on a continuing basis. https://Topzanos.ru/dexterakers

Comments are closed.