Bicycle Crunch

What is Bicycle Crunch:

The Bicycle Crunch is a dynamic core exercise that works primarily the rectus abdominis, as well as obliques and hip flexors. It combines the core engagement of a crunch with a twisting motion, adding an extra layer of challenge and effectively targeting multiple muscle groups. This exercise is a good choice for individuals looking to strengthen their core and improve rotational control, beneficial for various activities and sports.

Key Benefits:

  • Size and Strength: Works primarily the rectus abdominis, as well as the obliques and hip flexors, promoting muscle growth and strength improvement.
  • Body Coordination: The exercise requires coordinated movement of limbs while maintaining a stable core, improving coordination and overall body control.
  • Improves Rotational Control: The twisting motion of the exercise challenges your core to maintain stability and control while rotating your torso, improving rotational control crucial for various activities like throwing and swinging.
  • Improves Hip Flexor Strength: As the exercise involves hip flexion, it helps strengthen the hip flexor muscles, improving hip mobility.
  • Functional Strength: Improves spinal flexion strength, trunk rotation, core stability, hip mobility, and overall fitness, improving performance in daily activities and sports.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Regular Crunch: A classic crunch/spinal flexion exercise primarily working the rectus abdominis.
  • Reverse Crunch: A crunch variation where you lift off your lower body to contract the rectus abdominis and flex the spine.

How to perform Bicycle Crunches:

  • Starting Position: Lie on your back with your elbows bent, hands lightly placed around your head, and your legs straight out in front of you. Engage your core muscles to lift your shoulders and legs off the ground, creating a hollow shape with your body.
  • Execution: While keeping one leg extended, bend your other knee and bring it towards the opposite side of your chest, aiming to touch the elbows with your knees or at least close in that direction. Hold this position briefly, then return to the starting position and alternate sides.
  • Repetition: Continue alternating sides in a pedaling motion, maintaining a controlled pace, for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise.

  • Inhale: Inhale at the starting position and before switching sides.
  • Exhale: Exhale at the end position of each rotation.
  • Elbow and Knee Movement: The elbow-to-knee movement is a helpful cue for achieving proper core engagement, but it is not strictly necessary. The main point of the exercise is to challenge the rectus abdominis through isometric contraction and resisting spinal extension and the obliques by rotating the torso.
  • Pelvic Position: Maintain a posterior pelvic tilt to efficiently engage the rectus abdominis muscle and ensure that the lower back is touching the ground for optimal engagement and stability.
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    Additional Information:

    Ways to make it easier:

    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Compressing and rotating the torso as much as possible
    • Progressing to a harder variation/exercise