is a detailed explanation along with some tips about how to do the
bicycle crunch exercise for your abs. I have also included a few
variations. It will help you to tone and strengthen your abs as well as
build core endurance. This is one of my favorite ab exercises
because it works the entire body while still working out and focusing
on the abs, obliques and core. This is one exercise along with proper
nutrition that will help you to get
those sexy abs and 6
I have also filmed a short video on the bicycle crunch which I have
posted at YouTube. You can watch my demonstration video as I have
embedded it on
this webpage below.
Method of Performance
Lie flat on the floor with legs up and knees at 90
degree angle and
your hands behind your head.
Bring your left knee to your right elbow. Do the same for the other
side. Throughout both sides of this movement, your upper body will
remain slightly raised from the floor using your abs and not your hands.
Determine the speed for this exercise. I like to do it at a fairly fast
pace since I incorporate this exercise with other abdominal exercises.
Consequently it adds a little variation to my stomach workout and it
also gives me a little more of a cardio workout, but you can do it at a
slower place to really focus on your abs.
Do anywhere from 30 to 40 repetitions for each side depending on the
speed you do. If you are doing this exercise quickly, do 40 reps. For
slower paces, I suggest 20.
1 to 2 sets per week is fine depending on what other exercises you do
along with this one.
Bring your knees and elbows as closely together as
you can this way you
can work your oblique muscles more and it provides a better stretch and
workout for your legs.
Don’t forget to breathe in as you bring your legs in and
breathe out as you kick your feet out.
At the end of this exercise I like to hold each
position (right and
left) for about 30 seconds and then finish off by hold with your legs
outstretched for 20 to 30 seconds. Just a couple of different ways to
workout your abs and end this exercise.
Here is my video
demonstration of the bicycle crunch
for your abs.