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Bicycle Crunch

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Youtube Channel: AbsExperiment

Exercise Overview

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.

Exercise Classification

Primary Muscles (red)

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Rectus Abdominis

Secondary Muscles (blue)

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Obliques, Hip Flexors, Serratus Anterior

Other Muscles

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Core Muscles, Scapular Muscles, Lower Body Muscles

Exercise Type

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Strength

Mechanics

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Compound

Muscular System Showing the Targetted Muscles of the Exercise

Note: This may not be 100% accurate, but it's good enough as a reference.

Execution Technique & Tips

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.

Exercise Tips/Pointers:

  • 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.

General Tips:

  • Keep your head neutral throughout the movement to promote proper spinal alignment and muscle engagement, and move only when necessary.

  • Include pauses in specific areas or positions to improve your conditioning, gain strength in those parts of the movement, address weaknesses, and enhance your overall performance.

  • Focus on maintaining proper form throughout to ensure optimal muscle engagement and and reduce the risk of injury.

  • Perform each repetition with controlled and deliberate movements to maximize the effectiveness of the exercise.

  • Keep your core muscles engaged throughout the entire movement, especially during the concentric phase, to enhance stability and efficiency.

  • Pay attention to your breath, syncing it with the movement. This not only enhances performance but also promotes a mindful and focused workout experience.

  • Aim for a consistent range of motion with each repetition. If the intensity becomes too high and you can no longer modify it in other ways, it's acceptable to reduce the range of motion. Begin at a comfortable level and gradually increase the range up to the standard active ROM for the target muscle or full ROM for mobility purposes as you build strength.

  • Focus on performing each repetition with proper form rather than rushing through the exercise. Quality repetitions yield better results and reduce the risk of injury.

  • Pay attention to any discomfort or strain during the exercise. Adjust your form or intensity accordingly, or stop the exercise if needed.

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

Note:

It's important to keep in mind that muscle activation can vary based on different factors such as form, execution, and individual anatomy. Additionally, certain exercises may engage multiple muscle groups, and the listed target muscles may not be the only muscles involved in the movement. For instance, the antagonists muscles would often act as stabilizer to support joints and prevent excessive movement that might cause an injury.

Injury Prevention:

Before doing any exercises, be sure to warm up first. This helps to prepare your body prior to the exercise and helps lessen the risk of injury.

This is just one the many ways to reduce the risk of injury. Be sure to implement other techniques for a pain-free and enjoyable fitness journey.

Disclaimer:

While we strive for accuracy, there may be details that are subject to change in the future. If you come across any inaccuracies or have feedback/suggestions, please inform us. Your input is valuable, and we appreciate your assistance in maintaining the accuracy of our content.