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Bicycle Crunch

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Bicycle Curl    


Primary Muscles:
Internal and External Obliques  

Bicycle Crunch Muscles

Secondary Muscles: 
Abdominus

Level of Difficulty: (6/10)   

Scale 6

Repetitions: 
     • 10-15 Reps - General toning

 Instructions  

  • Lie flat on the floor with your lower back pressed to the ground. 
  • Put your hands beside your head. 
  • Bring your knees up to about a 45-degree angle 
  • When ready start to go through a bicycle pedal like motion, extending one leg and flexing the other. 
  • Touch your left elbow to your right knee, then your right elbow to your left knee. 
  • Breath normally throughout the exercise 
Teaching Points  
  • Keep core muscles engaged. 
  • Do not pull up or twist using your arms, the strength comes from the abdominals  
                                                        

 Adaptations 

  • Reduce the number of repetitions
 Progressions  
  • Increase the number of repetitions
  • Do not alternate sides