Bicycle Crunches
Overview
This exercise focuses on your abdominal oblique muscle, and rectus abdominis muscle. Your oblique muscles extend from under your arm, down to your hip bone, down.
These muscles control bending and flexing at the waist, and also help with respiration. Obliques are very important. Abs are a paired muscle that run vertically down your abdomen, from just below your pecs, down to your pubic crest.
Tendinous intersections cross your abs horizontally, which is what gives you the six or eight pack look. Abs are the anterior part of your core muscles, and help keep you upright.
Instructions
To begin, lay flat on your back, elevating your legs and your upper back. Place your hands beside your ears. This is your starting position.
Bring your left knee up to your right elbow. Return to your starting position.
Now bring your right knee up to your left elbow, remembering to exhale as you contract your muscles. Then inhale as you return to your starting position.
Tips
The biggest, most common error I see is pulling on your head with your hands, because you may put pressure on your neck. Keep your hands lightly at the side of your head.
Each cycle of left knee, then right knee, is a single rep. Perform three sets of fifteen reps each. If your abs don’t feel the burn after those three sets, increase the number of reps until you feel the effect.
Bicycle crunches are a great way to vary the way your abs and obliques work out. Thanks for watching!
