Bicycle crunches are considered to be the most effective type of abs exercises. Many people are practicing bicycle crunches in-order to gain six pack abs. Bicycle crunches help to strengthen the abdominal muscles. Obliques as well as the lower and upper abdominal muscles can be strengthened by practicing bicycle crunches on a regular basis.
Ways To Do Bicycle Crunches
Basic Bicycle Crunches
The basic type of bicycle crunches can be performed by lying on the floor itself. One needs to lift one’s leg in an upward direction by lying on the surface of the floor. The position of the upper legs should be parallel to the surface of the floor as well. The exercise can be performed in a manner similar to that of a normal crunch.
The shoulders should be lifted slowly from the surface of the floor in a twisting manner. The bicycle crunches should be repeated on both the shoulders and knees respectively.
It is necessary to keep switching the legs and twisting the shoulders in a fashion similar to that of pedaling a cycle. One needs to make sure that the shoulders do not touch the ground. The back portion should be pressed tightly to the surface.
Repeat Bicycling Motion
It is necessary to repeat the bicycling motion a minimum of 12 to 16 times if not more. One can always perform additional bicycle crunches after performing repetitions the above-specified number of times.
The number of exact repetitions that one needs to perform depends on the level of fitness of a concerned individual. It is always advisable to practice as many repetitions as one possibly can. One should try to increase the number of repetitions with every workout.
Ball Bicycle Crunch
One can start to practice the ball bicycle crunch after mastering the floor bicycle crunch. The ball bicycle crunches can be practiced by using a Physio ball, balance and Swiss ball. One needs to position oneself in the same position as when practicing single bicycle crunch.
Practicing ball bicycle crunch is similar to that of basic bicycle crunch except for the fact that one needs to keep rolling the balls while pedaling. One can also practice side crunch, which is similar to that of basic crunch. It is possible to perform side crunch by lying on the floor with a side of the body resting on the mat/floor.
One should strive to position the knees in an appropriate crunch position without the feet getting displaced from the floor. The back portion of the body should stay in contact with the surface.
The hands should be positioned behind the head with fingers of both hands firmly interlocked. It is necessary to inhale properly before practicing the crunch on the other side. One needs to make sure that the head is aligned perfectly along with the line of the neck.
The importance of cycling in maintaining well-toned muscles should not be underestimated. Bicycle crunches can be practiced by beginners as well as by experienced workout professionals. There can be no second thought about the fact that abdominal exercises are the most effective form of abdominal workouts.