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Body Building, Fitness, Motivation — March 25, 2011 at 9:40 am

The Bicycle Crunch

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This abs workout is probably the most effective abs workout ever. As the name applies it simulates bicycle driving. The facts that make this exercise number one in fitness is that it triggers all the abs in one single exercises. It is quite hard and quite demanding, but the results are very satisfactory.

the bicycle crunch

All you need for the exercise is enough space on the floor to lie. Now, lift your legs off the ground and lift your upper body by placing the hands behind your head. The part of the body from the waist to the middle back should be the only one flat on the floor. Spread the legs up front and start simulating spinning pedals like on the bicycle. While you are doing that, move the upper body left and right form side to side. The movement should flow in a way so that when the left knee reaches your chest, the right elbow should try to reach it; the next repetition is right knee-left elbow and so on.
Make three sets with as much as repetitions as you can.

the bicycle crunch

Another great thing about this exercise is the balance you must maintain through the repetitions. Strong movements may swing you sideways and bounce of the rhythm. The balance is maintained by the abs themselves, so beside the abs crunch you also give efforts to maintain balance.
The taste of the exercise is probably on the last repetition, once you are through with the set, go back to initial starting position as slow as possible. The abs will contract in a hard core manner. Stand up after the set; don’t get a habit by laying down on the floor in-between sets – that’s lazy for the motivation.

the bicycle crunch

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