Instructions:
- 1Lie flat on your back with your legs in the air and your knees bent at a 90-degree angle
- 2Place your hands behind your head, elbows out wide
- 3Engage your core while lifting your head and shoulders off the floor
- 4Rotate your upper body pulling your right elbow towards your left knee, and at the same time, straighten your right leg
- 5Perform the same operation for the other side to complete one rep
Tips:
- Try to keep your lower back on the ground to protect your spine
- Do not pull your head with your hands
- Focus on the rotation of your torso not the movement of your elbows
- Breathe out as you crunch and breathe in as you return to the starting position
Bicycle Twisting Crunch: A Comprehensive Guide
The bicycle twisting crunch is an effective bodyweight exercise that targets the obliques and rectus abdominis, making it a fantastic addition to any core workout routine. This exercise not only helps in building strength in the waist area but also improves overall stability and coordination.
How to Perform the Bicycle Twisting Crunch
- Start by lying flat on your back with your legs extended and your hands placed behind your head.
- Lift your legs off the ground, bending your knees at a 90-degree angle.
- Engage your core and lift your upper body off the ground while twisting toward your right knee.
- Bring your left knee towards your chest while straightening your right leg, simulating a "bicycle" motion.
- Alternate sides by twisting towards your left knee and bringing your right knee in.
Tips for Maximizing Your Bicycle Twisting Crunch
- Control Your Movements: Focus on a slow and controlled motion to engage your muscles effectively.
- Keep Your Core Engaged: Throughout the exercise, maintain tension in your core muscles for optimal results.
- Avoid Pulling on Your Neck: Ensure your hands support your head lightly; use your core, not your neck, to lift your torso.
- Adjust Difficulty: For beginners, you can perform the exercise with your feet on the ground and gradually lift your legs as you gain strength.
Whether you refer to it as the bicycle crunch or the twisting bicycle crunch, this versatile exercise is a fantastic way to shape your waist and build a stronger core. Incorporate this move into your routine for a comprehensive abdominal workout that will enhance your fitness journey.