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Does a bicycle crunch tone obliques12/15/2023 ![]() Continue alternating from left to right as many times as tolerable. Keep your shoulders lifted off the floor and repeat the crunch with the opposite elbow and knee. In this position bring your right knee toward your left elbow as you extend your left leg out at a 45-degree angle from the floor. Place your hands behind your head and curl your body forward, like you would in a basic crunch. Lie on your back and bend legs at a 90-degree angle. Bicycle Crunchesīicycle crunches tone both the internal and external oblique muscles. ![]() Hold the position for two seconds and return to starting position. As you are twisting, your right shoulder should come off the ball. Place your hands together and point them toward the ceiling, tighten your core and twist your arms 90 degrees to the left. Walk your feet forward and lean back so that your shoulders and hips are comfortably resting on the fitness ball. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.Sit down on a fitness ball with feet shoulder-width apart. The bicycle crunch exercise is one of the best exercises to melt your belly fat but can compress the spine and stress the neck if not done correctly.ĭisclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Also, we suggest you talk to a doctor or physical therapist about whether crunches are appropriate for you. You should avoid this exercise if you have any back or neck problems. While doing the exercise, you should focus on tightening your abs and not the neck. Aim for 12 to 20 repetitions and three sets at least 3 times a week for best results.Complete the cycle by switching sides, ensuring that you keep the normal breathing throughout the movement.Now, lift your left leg up toward your chest, letting your knee touch your right elbow as you rotate your body and keep the right leg stretched straight in front without touching the floor.Tuck in your abs and lift your shoulder blades off the ground, bringing your knees closer to your chest.Place your hands behind your head and support with your fingers.Lie flat on the ground with your knees bent.Apart from working your abs, this exercise also helps you tone your thighs, both your hamstrings, and quadriceps or quads. So, the bicycle crunch exercise works all of your core muscles, including targetting the lower abs. This also supports the spinal column and reduces the risk of injuries and pain associated with the lower back and shoulders.Īs the exercise involves raising your legs, you are also engaging the transverse abdominis, which is the deep inner ab muscles that are hard to target. This workout also activates the obliques - having strong obliques makes you look good in a number of ways. One of the biggest advantages of doing the bicycle crunch exercise is that it helps to build an tone the rectus abdominis or the upper abdominal muscles that will give you a flat tummy when trained properly. All you need is an exercise mat, a staple item in any home gym. Doing this beginner's level exercise doesn’t require any equipment and it can be done anywhere. This activity is a great choice to add to your fitness regime especially if you want to strengthen and tone your core. ![]() The bicycle crunch exercise is an excellent ab workout that not only works the usual abs but also the deep abs and the oblique muscles, which run along the sides of your abdomen. Combined with a healthy eating plan that promotes health and weight loss, doing the move will help you get rid of belly fat in no time at all.īicycle crunch exercise for a flat belly: Benefits, step-by-step instructions The bicycle crunch exercise is will help you burn that stubborn belly fat while helping you with maintaining good posture. ![]() Yet, there are some great core-focused exercises to help torch fat all over the body and get chiseled abs. Here’s a powerful belly-blasting workout - the bicycle crunch exercise - that will help you stay motivated with your weight loss plan and get a flat tummy fast. Exercising and taking care of what you eat can help you achieve sustainable weight loss. That being said, the concept of spot reduction isn’t a realistic approach to losing love handles. To create a lean, toned tummy, you need to begin with some right moves that will help burn fat around the middle. Apart from making you look unattractive even in the best of clothes, a larger waist size makes you more vulnerable to diabetes, heart disease, and even cancer. It can make you feel happier and healthier in countless ways. New Delhi: Starting or maintaining a regular exercise routine not only helps you lose weight and reduce belly fat. Friday Motivation for weight loss: This 5-minute workout (bicycle crunch) will burn your belly fat in 1 week | Photo Credit: Thinkstock ![]()
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