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Abs Workout (1) – Bicycle Maneuver or Bicycle Crunches

October 29th, 2008 · 9 Comments ·
 
 

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Bicycle Maneuver (Bicycle Crunch) is a great abdominal exercise to work on obliques (side of your abs) and rectus abs (the the long flat muscles along the front sides of the abdomen = 6-pack portion).

Steps:

  1. Lie on your back on an exercise mat or carpeted surface. Make sure your lower back is pressed against the floor. Put your hands close to your head and fingers touch lightly on the side of our head.
  2. Raise your legs and bend your knees so that your thigh are about 90 degree angle to the floor. Your lower legs are just above parallel to the floor.
  3. Curl up and bring your left elbow toward your right knee. Extend the other leg out as far as is comfortably for you without arching your back. It is like you are riding a bike.
  4. Alternate sides, continuing the motion back and forth.
  5. For beginner, do 2 sets of 10 repetitions.

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Tips:

  • Keep the motion slow.
  • Remember, do not just flap your elbow across your body, actually rotate your shoulder across and squeeze your abs.
  • Do not pull on the head or shoulder with your hand. Instead, focus in feeling the abdominal contraction.

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Category: Abs


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9 responses so far ↓
  • Sahil // Oct 30, 2008 at 5:45 AM

    Great post! Bicycles are one of my favs!

  • S.Owen // Oct 30, 2008 at 7:35 PM

    Good blog, lots of useful information there, Bicycle crunches are great and have good results on the stomach and chest.

  • afma // Nov 1, 2008 at 11:00 AM

    I tried these the other day. I can’t seem to get the movement correct. I look really awkward when doing these. Then again it was my first time doing it.

  • Tom Parker // Nov 3, 2008 at 4:20 AM

    Good post Mun. I did some bicycle crunches this afternoon at the gym and I definitely prefer them over standard crunches.

    Afma – I struggled for quite a while when doing these. I find it is best to start off cycling really slowly. Once you grasp the technique in slow motion, speed up your cycles. Before you know it you will be performing the technique perfectly.

  • MY // Nov 30, 2008 at 12:21 PM

    Great to see the surge of fitness blogs out there dedicated to improve the state of the health industry in the Malaysian populace.

    Suggest adding more info regarding Core training in your Abs workout section. Classic abs training e.g. bicycle crunch are only one part of the picture, need to improve core strength which also helps strengthen the posterior chain of the body with exercises such bridges, bird dogs, and etc. This would help mitigate the occurance of lower back injuries, as well as improving overall workout performance.

    Cheers, MY.

  • faiza // Feb 4, 2009 at 1:42 PM

    thank u so much 4 such agreat exercise as i wz in search of that exercise and i got it through your exercise. i m relly very thank full to you.

  • calie // Aug 8, 2009 at 10:54 AM

    I just started doing this excercise, it’s actually a lot of fun.(:

  • Charlotte // Nov 28, 2009 at 12:40 PM

    How long should i do these. I don’t think i would consider myself a beginner. for some reason i though on another website it said 20 mins w/ no stop or break. (it didnt) and now i “feel the burn” in everything(especially my left shoulder), but my abs. but this is the greatest exercise ever. thank you.

  • Leonardo // Nov 11, 2010 at 6:13 PM

    Great post!
    Often low abs are overlooked but they’re very important for posture and low back pain prevention.

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