Abs
Bicycle Crunch
Bicycle crunch
Execution (step by step)
1
Lie on your back, hands behind your head -- don't pull on your neck.
2
Lift both legs off the ground, knees at 90 degrees.
3
Bring the left elbow to the right knee while extending the left leg.
4
Rotate from the torso -- not the elbow to the knee, but the shoulder.
5
Alternate sides in a slow, controlled rhythm for maximum activation.
6
Keep your lower back flat on the ground and breathe in a controlled manner.
Muscles
Primary
rectus abdominisobliques
Supporting
hip flexors
Programming
| Strength | 3 sets x 12-15 reps per side |
| Hypertrophy | 3-4 sets x 15-20 reps per side |
| Endurance | 3 sets x 30 reps per side |
Alternatives
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