How To Do Bicycle Crunch / Air Bikes


Want to know how to do Bicycle Crunch / Air Bikes ? Read on further for detailed workout instructions, notes, video and pro tips for learning proper form and train better for Bicycle Crunch / Air Bikes.

 

WHAT IS BICYCLE CRUNCH/ AIR BIKES ?

Bicycle/ Air bikes is one of the most common abdominal exercises. It primarily works on the rectus abdominis muscle and also the obliques.

 

WHAT MUSCLES DOES BICYCLE CRUNCH/ AIR BIKES WORK ?

Primary muscle: Abs & Obliques are the primary muscles worked upon by Bicycle crunch/ Air bikes exercise.
Secondary muscles: Glutes & Hamstrings, Quadriceps form the secondary muscles effected by Bicycle crunch/ Air bikes exercise.

 

WHAT EQUIPMENT DOES A BICYCLE CRUNCH/ AIR BIKES EXERCISE REQUIRE ?

Bicycle crunch/ Air bikes exercise does not require any equipment to perform.

 

HOW TO DO BICYCLE CRUNCH/ AIR BIKES ?

9 steps and you shall be knowing how to perform Bicycle crunch/ Air bikes.

  1. Get yourself laid on the exercising floor with your back straight, knees bent and feet resting flat on the floor.
  2. Position your both hands slightly on either sides of your head.
  3. Move your torso in the upward direction such that your shoulders are raised up in the air.
  4. Starting position: Raise your knees up in the air to the extent that your thighs make a right angle with the floor and your calves are exactly parallel to the floor.
  5. Now, Start paddling your legs, as if you’re riding a bicycle in the air.
  6. Final position: Exhale your breath and crunch your left elbow towards the right knee and then your right elbow towards the left knee.
  7. Return to the initial/starting position after each crunch.
  8. Without a halt, crunch to the other side.
  9. Repeat the above steps without pausing. You can do as many reps as your body allows

 

ARE THERE ANY TIPS TO PERFORM BICYCLE CRUNCH/ AIR BIKES ?

Yes!

  • Make sure you are not using your hands to pull your head or neck up. This may lead to a severe injury.
  • Keep the rhythm of changing sides for continuous alternate crunches maintained.

 

WHAT IS THE WORKOUT DIFFICULTY LEVEL OF BICYCLE CRUNCH/ AIR BIKES ?

The difficulty level for performing Bicycle crunch/ Air bikes exercise is Moderate to Hard.

 

CAN BICYCLE CRUNCH/ AIR BIKES BE PERFORMED ONLY BY MALES, ONLY FEMALES OR BOTH ?

Anyone can perform Bicycle crunch/ Air bikes exercise.

 

ARE THERE ANY OTHER RELATED EXERCISES WHICH EFFECT THE SAME PRIMARY MUSCLE GROUP AS BICYCLE CRUNCH/ AIR BIKES DOES ?

5 other exercises can work over the same primary muscles:

    1. Cross-Body Crunch
    2. Ab Roller / Wheel Rollout
    3. Knee / Hip Raise
    4. Swiss Ball Crunch
    5. Dumbbell Side Bend

This doesn’t end here. Find out more awesome bodybuilding exercises here.

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