Bicycle Crunches For Strong Abs: Exercise Instructions And Video

Bicycle crunches target your stomach as well as the side of your mid-section (where “love handles” can appear if you’re not careful). The trick here is to do the exercise fairly slowly and in a controlled way.

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Here is a short video showing you how to perform this tummy exercise.

Method

  1. Lie on your back on an exercise mat.
  2. Lift your knees up so your thighs are vertical and your lower legs are horizontal, parallel with the floor.
  3. Put your hands behind your ears.
  4. Then start pedalling slowly with your legs, at the same time trying to touch your left knee with your right elbow, then your right knee with your left elbow, alternating every time you pedal.
  5. When you have done both right side and left side, that is counted as one repetition.
  6. Repeat 20 times. Or do as many times as your program recommends.

Things to watch out for

  • Don't lift your head up with your hands. Your hands should only be lightly touching your ears.
  • Try to keep your elbows in a fixed position. Don't let them creep nearer to each other when you touch your knees. You shouldn't be able to see your elbows when you're looking ahead.
  • Don't forget to breathe all the way through the exercise.
  • Pull your belly button in and keep your stomach tight throughout the ab exercise.
  • You should feel the burn in your belly.

If you can't do all the repetitions at first, don't despair. Just increase the reps gradually. Before long, you'll be doing the exercises with no difficulty at all.

What if this exercise doesn’t challenge you any more?

After doing this exercise for a while, you’ll find it getting easier. When that happens, don’t just rest on your laurels. Make it harder. Make your stomach muscles even stronger and more defined.

How to make it harder?

Simple. Do the bicycle crunches very slowly. Keep your muscles contracted longer. Your abs will burn like crazy.

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Here’s the only book you’ll ever need.

I mean it. That’s the only thing you need to tone your abs.

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