![]() 'Bicycle crunches can also be performed in different tempos to work on endurance whilst lifting the heart rate, or slow and steady to work on strength,' Anderson says. This ab move is also a great option if you're looking to increase your heart rate during a workout. It's a no-equipment, beginner's level exercise you can do anywhere. If you want to work your core, this air bicycle maneuver is a great choice. And you know we love a strong core: it increases stability, improves power and lowers your risk of injury. Level: Beginner The bicycle crunch is an effective ab exercise, working not only the upper ab muscles, but also the deep abs and the obliques, or the ab muscles found on the sides of your torso. We mentioned that it's a multi-muscle move? With good form, you're not just targeting the superficial abdominal muscles, but the deeper layer too. Efficiently fatigues the abdominal muscles.Targets the superficial and deep core muscles.This muscle has an upper and lower region, both of which come into play, especially during the twisting portion of the. Thus, the rectus abdominis the front sheath of your abs that make up the 'six-pack' muscles are activated. What are the benefits of bicycle crunches? The bicycle crunch lifts the torso and contracts the abdominal muscles in the same way as a standard crunch. 'The pedalling of the legs, if off the ground, can work into your transverse abdominis (your deep core) which is a harder muscle to reach,' she adds. ![]() 'Bicycle crunches, or ab bikes, work your rectus abdominis (your 'six-pack'), external obliques (your sides) and the hips,' says Katie Anderson, head of training at FLY LDN.īut that's not all. We asked the experts to break down exactly how to do bicycle crunches, as well as the benefits of doing bicycle crunches on the reg. ![]() It requires no equipment, can be done anywhere and mixes cardio with resistance training. They offer many benefits for improving your. Plus, if your home workouts or circuit training sessions are missing that abdominal focus, a bicycle crunch is a low-lift exercise to add in. Bicycle crunches are effective because they target multiple muscle groups simultaneously, helping you burn calories and strengthen your core. If you're looking to target your core, may we suggest you ditch regular crunches in favour of bicycle crunches? When done right, bicycle crunches promise to target not one, but three of your abdominal muscles.
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