Quick bicycle crunch focuses on core
Can you believe spring break is right around the corner? It seems as though we were just ringing in the new year, and now we’re looking at days at the pool and simply just more outdoor time.
How is your fitness? More specifically, how about those abdominals? Abs? That six-pack? Whatever you want to call it, it is time to kick it into high gear.
Our move today is a quick bicycle crunch. All you need is a flat surface. This move focuses on your complete core, but because you will be using your legs (as if you were bicycling), they will get a slight tone as well.
Begin this exercise by lying flat on your back on the ground.
Pressing your back flat to the floor and rotating in the hips, you will create an engagement in the midsection. Placing your fingertips gently behind your ears, proceed to lift your upper body slightly off the floor.
Once you get your upper body in position, move on to the lower body. Lifting your legs off the ground should create an even deeper contraction in the tummy.
Now, start to pull one knee into your midsection, and at the same time twist the upper body as if you were going to meet the opposite elbow to knee at a midpoint.
As quickly as you twist in the middle and pull in that knee, release it, and move quickly to the opposite knee and elbow. Pulling your knees into your middle will simulate pedaling a bicycle.
Keep this bicycle crunch moving quickly, giving yourself at least 10 repetitions on each side, equaling 20 per set. Give yourself a small break, then move into your next set.
If you feel you need more intensity, increase your repetitions. If you feel too much pressure in your back on the floor, you can have a seat and a chair and simulate the same movement.
With this quick bicycle crunch, you will get your heart pumping, and you will find yourself peddling your way to a toned midsection just in time for spring break.