Abs Workouts

Most Effective Exercise for Strong Abs, The Bicycle Crunches

Crunches Variations

Crunches are the most popular abdominal exercise which targets your abs muscles. It has many benefits including building six-pack abs and tightening your abs muscles. Similarly, as in other workouts, crunches also have its own variations to target different muscle groups of your body. Some of the variations are oblique crunches, bicycle crunches, reverse crunches and double crunches. Out of all the types of crunches, bicycle crunches can be stated as the best crunches variation according to studies. So in this article, we are going to discuss more in detail about bicycle crunches.

What are Bicycle Crunches?

Bicycle crunches are a great workout to tone your rectus abdominus muscles and oblique muscles at the same time. But as we have stated in previous articles, you will not get any results if your fat percentage is higher than 10%. Because any of these ab exercises will not help you to burn your fat. These workouts will work only if you follow them with HIIT or cardio workouts only. Then only you can tone your ab muscles while burning the deposited fat on your body.

Steps to perform Bicycle crunches

When performing bicycle crunches, if you do your repetitions faster, then you will feel it is so easy. But if you really want to focus more and get the best results within a short time, you should do it slowly and feel the movements. So here are the basic steps to perform the great exercise bicycle crunches, which have many benefits including ab strengthening.

  • Lay a mat on the ground and lie on it
  • Put your hands behind your head after crossing the fingers
  • Keep your legs straighten and lift them for about 20 -30 degrees inclination
  • Now move your right elbow towards your chest while bringing the left knee to the chest to touch the right elbow (Important: make sure to move your shoulders when moving your elbows, without moving just the elbow)
  • Now come back to the initial inclined position and do the same for left elbow and right knee
  • Repeat for 50 – 100 repetitions

Before I end this article, I will share little of my experience too. I have used and still using this workout during my HIIT session of 15 minutes because of its greatness and the working muscles. So add it to yours too and enjoy the benefits.

Abs Core Workouts

Best Workout for Six Pack Abs, The Crunches

If your goal is a six pack body, then crunches is a definite workout which you should add to your schedule. Crunches specially targets your abdominal muscles specifically and improves the strength of the ab muscles. Also workouts like planks, push ups and glute bridges works on your abs but crunches are directly focusing on the ab muscles.

Not only that, but crunches will also have other benefits too. Some of them can be listed as strengthening abdominal muscles and strengthening core muscles.

Steps to perform

So here are the steps to perform crunches accurately without causing any harm to the spine and other muscles.

  • Lay a mat on the floor and lie on it
  • Bend your knees and keep your feets on the floor with hip width apart
  • Place your hands behind your head and cross the fingers
  • Now pull your ab muscles to up with an inclination of 30 – 40 degrees or until you feel your abs are working
  • Hold that position for few seconds
  • Slowly return to the starting position

If you are a beginner then it will be hard for you at the beginning. So try to do 20 – 30 repetitions on the first day and increase gradually when you feel nothing after covering the relevant number of steps.

If you have done exercises before, try to do 150 repetitions for a 1 set.