The bicycle stomach crunch method is one of the most effective exercises for working towards a flat stomach and revealing those six-pack abs. A recent study at San Diego State University compared 13 different abdominal exercises and found that the bicycle stomach crunch method is the number one workout for the abdominal muscles.
The bicycle stomach crunch method requires no special equipment or exercise machines. All you need is the floor and your body.
Here is the proper way to perform the bicycle stomach crunch:
1. Lie flat on the floor or on an exercise mat.
2. Breath deeply as you press your lower back into the ground.
3. Place your hands gently behind your head, with your fingertips just touching.
4. Very gently lift your neck, supporting it with your abdominal muscles and hands.
5. Lift your left leg into a 45-degree angle and your right knee into a 90-degree angle.
6. Bring your left elbow up to meet your right knee.
7. Return your right leg down to 45-degrees and lift the left knee into a 90-degree angle.
8. Repeat steps 4 and 5 with your left knee and right elbow.
Continue the exercise, alternating moving your legs up and down with the same motion you use when riding a bicycle. Do 10-15 reps.
Things to remember when doing bicycle crunches:
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Don’t forget to breath throughout the entire exercise.
Don’t jerk your knees or elbows into place.
Always use slow, smooth motions while moving your knees and elbows, to reduce any strain on your back and neck.
Throughout the exercise, stay focused on your abdominal muscles, letting them do the work of pulling your legs up. Never use your back or neck.
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Great article Jessica, I never knew this was the most effective sit-up method. Thanks.