Bicycle crunches are a powerful core exercise that works the rectus abdominis (the “six pack” muscles), obliques, and lower abs. Start by lying on your back with your hands behind your head. Lift your shoulders off the ground and bring one knee towards your chest while twisting your torso to touch the opposite elbow to the knee. Alternate sides in pedalling motion, keeping your core tight throughout. Bicycle crunches help build core strength, improve oblique definition, and enhance rotational stability. Incorporate them into your ab workout for a dynamic, challenging workout.
Instructions:
- Lie on your back: Place your hands behind your head.
- Lift your legs and shoulders: Bring your legs to a tabletop position and lift your shoulder blades off the ground.
- Alternate elbow to knee: Bring your right elbow to your left knee as you extend the right leg, then switch sides.
- Keep moving: Continue alternating in a smooth, controlled motion.
Reps and weight suggestions:
- Beginners: Start with 3 sets of 10-12 reps per side.
- Intermediate: Do 3 sets of 15-20 reps per side.
- Advanced: 4 sets of 20-30 reps per side or add ankle weights for extra resistance.
Tip:
Go slowly to engage the core fully, focusing on bringing your elbow to your knee rather than just moving your arms and legs.