BICYCLE CRUNCH

Muscles Trained :
Rectus Abdominis and External Oblique

Joint Actions :
Trunk Flexion

Instructions :

1. Lie supine (facing upward) on the floor.
2. Place legs straight with feet 2 to 3 inches off the floor.
3. Place hands behind the head
4. To begin the movement, twist the trunk upward and to the left, simultaneously flexing (bending) the left leg toward the body.
5. Exhale during the upward movement phase.
6. Continue the movement until the shoulder blades are off the floor and the leg is completely flexed (bent).
7. Lower the body slowly to starting position.
8. Inhale throughout the downward movement phase.
9. Repeat the movement twisting the other way toward the opposite leg.
10. Keep the same pace throughout the entire movement.
11. Repeat movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Forgetting to raise the scapulas off the floor.

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