Bike crunch: how to do this exercise well

IIn case you have managed to perfect standard crunches and are ready to try performing a exercise that could help you work on more areas, you may need some guidance on how to do a good bike crunch.

This exercise helps you strengthen both your upper abs, as well as your lower abs and obliques, because you’re doing virtually a full core movement if you do it right.

How to Do Proper Bike Crunches

To perform proper bike crunches, you lie on the floor and just place your fingertips on your temples with your elbows open. Then lift your shoulder blades off the ground, tucking your chin into your chest.

Place your legs in a 90 degree position, then alternate side to side bringing your right elbow to your left knee, then doing the same with your left elbow and right knee.

Make sure one knee is in while your opposite leg is out, as your goal is to bring your elbow as close to the knee as possible while keeping your shoulder blades above the floor.

Safe cycling crunches

For those of you who are beginners, it may be advisable to modify the exercise slightly on your first attempts by putting your feet down and simply lifting one knee at a time while alternating.

You should avoid keeping your knees up and focus on extending them correctly before bringing them back into a crunch position.

Meanwhile, there are people who notice that their neck may hurt after performing crunches. To avoid injury, simply place your hands behind your neck instead of holding it.

Finally, make sure your back doesn’t arch by placing your legs slightly higher than your hips to avoid hurting your lower back while working the core area properly.


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