Muscles targeted include:
External obliques. These muscles allow for rotation of the torso, flexion of the spine, and sideways bending and compression of the abdomen.
Internal obiques. These muscles lie just below the external obliques, and assist in providing flexing of the spinal column, sideways bending, trunk rotation and compressing the abdomen.
Rectus abdominis. These “six-pack” muscles help to flex the spinal column, as well as acting as a stabilizer during movement.
Technique
Lie down on the floor face up, with your knees bent, and fingertips lightly touching the back of your neck. Gently press the low back into the floor to help with stabilizing the spine. Slowly lift the shoulders and upper back from the floor and then gently twist to the left, bringing your right elbow toward your left knee. Keep your right leg extended and off the floor. Pause to contract the abdominals, and then to complete the repetition, repeat this motion twisting to the right, bringing your left elbow toward your right knee. Keep your left leg extended and off the floor.
Tips
Do not pull on the neck when performing the bicycle crunch, and remember to move in a slow and controlled manner.
Perform as many repetitions as possible, as long as you are able to maintain perfect form. This is considered one set. Take a brief rest break, and repeat. Generally speaking, two to three sets to fatigue is a good beginning goal.
Breathe evenly throughout the exercise and move in a slow and controlled manner.
Bicycle crunches can be performed every other day. Why not every day? If using proper intensity, the abdominals will need a day of rest, just as with any other muscle group, in order to recover/repair. Remember that during exercise, muscles are “torn down,” while during periods of rest, they build and become stronger. If you plan to do a milder intensity workout, doing abdominal exercises every day is acceptable.
Variations
Although not quite as effective as a full bicycle crunch, you can perform this exercise without moving the legs. In this case, with knees bent and feet on or off the floor, go through the same upper body twisting motion.
The bicycle crunch can also be performed with added resistance. Here, you would hold onto a dumbbell or any other weighted object, held at arms length or close to the chest as you twist from side to side.
Caution
Not all exercises are right for everyone. If you are unaccustomed to exercise, have an existing injury, or have a medical condition, check with your doctor before beginning a new exercise program.
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