Strength Training for Beginners: A 12-Week Program to Get Lean and Healthy at Home by Kyle Hunt

Author:Kyle Hunt [Hunt, Kyle]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2020-07-14T00:00:00+00:00

Bicycle Crunch

Specific Muscles Involved: Abdominals, Obliques

Bicycle Crunches are very common abdominal exercises, and for good reason. Although the movement is known for being an amazing oblique exercise, Bicycle Crunches actually target your entire core. Speed is the enemy here; make sure you go slow and focus on proper technique.

Instructions

1.Lie on the floor with your lower back pressed into the ground. Place your hands behind your head, with the elbows flared out to the sides. Your knees should be bent at 90 degrees with your feet raised off the floor.

2.Lift your shoulders into the crunch position while simultaneously using a bicycle pedal motion to kick forward with the right leg and retract the left knee. Bring your right elbow close to your left knee by crunching to the side.

3.Go back to the initial starting position.

4.Crunch to the opposite side as you cycle your legs, but this time, lift your left elbow to your right knee.

5.Continue alternating until you’ve completed all desired reps.

Practice Makes Perfect

A common mistake people make with this movement is rotating their hips on each rep. Your hips should not be rotating; the torso should be doing all of the rotation. Remember to drive your legs straight out while keeping your lower back pressed into the floor for the entire set. Make sure your entire upper body torso is rotating during each rep.

Training Tip

If you feel a strain in your neck while doing this exercise, chances are you are pulling on your neck with your hands. Try doing the exercise with your fingers placed gently behind your ears.

Easy Does It

Easier: If Bicycle Crunches are too difficult, you can start with traditional crunches and go from there!

Harder: Try Side Planks, which are done the same way as regular Planks, except you are on your side and balancing on only one forearm at a time.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.