“When we speed through our ab workouts, some of those larger muscles can take over and move our body with pure momentum.” The result? You don’t get the maximum benefits from your crunches. “The abdominal muscles are relatively small, postural stabilizing muscles,” he says. This is actually the biggest mistake Occhipinti sees folks make. No-no’s: Mistakes to avoid when doing bicycle crunchesĪdding bicycle crunches to your routine? Don’t make these mistakes. Return to the starting position to complete 1 rep.ĭo 3 sets of 15–25 reps, resting for 30 seconds to 1 minute after each set.Repeat on the other side: Straighten right leg to a 45-degree angle and turn your upper body to the left, bringing right elbow toward left knee.Return to center, with both knees bent and elbows wide.(Make sure the movement comes from your rib cage, not just your elbows.) As you straighten left leg out at about a 45-degree angle, turn your upper body to the right, bringing left elbow toward right knee.(Be careful not to strain or pull on your neck.) Bring your knees up, with shins parallel to the floor, as you lift shoulder blades off the floor.Keep elbows wide and gently cradle your head in your hands. Place hands behind head, interlacing fingers if preferred.Press your lower back into the floor and bend knees while keeping feet flat on the floor. Lie on your back on the floor (or, preferably, on a mat for some support).Just make sure you’re not hyperextending your lower back or shifting too much from side to side during this move.Share on Pinterest Image by Dima Bazak Step-by-step guide The bicycle crunch is a movement-based core exercise-it involves flexion of your spine, says Fagan. Go at a slow and steady pace so that you can really twist and feel your abs working. Continue alternating sides for 40 seconds.Then, twist to bring your left elbow to your right knee, simultaneously straightening your left leg.Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.Use your abs to curl your shoulders off the floor. Place your hands behind your head, elbows bent and pointing out to the sides. Lie faceup with your legs in tabletop position (knees bent 90 degrees and stacked over your hips).The Exercisesĭemoing the moves below are Rachel Denis (GIF 1), a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records, Nathalie Huerta (GIF 2), a coach at The Queer Gym in Oakland, California Tiana Jones (GIF 3), a dance and fitness instructor based in New York City and Cookie Janee (GIF 4), a background investigator and security forces specialist in the Air Force Reserve. What you need: Just your bodyweight and an exercise mat for cushioning.

Ready to get started? Here’s what you need for a quick core workout you can do at home. That’s why this 10-minute core workout, created by Fagan, incorporates abs moves that both resist movement and create movement so you can build efficient, practical core strength that transfers to your other workouts and in everyday life. Many people focus more on creating movement-say, with moves like crunches-but forget about resisting movement (like with planks), which is necessary for building stability.

The best way to train your core is to take it through both of its functions: creating movement and resisting movement, says Fagan. If your deep core muscles are weak, your lower back will end up taking on too much of the work, which can lead to strain or injury. Think about what happens when you’re squatting: You need all your core muscles to fire to help you push back up. If those deeper core muscles are weak, you can have what’s called an “energy leak” when you’re strength training, says Fagan. “They help you stabilize your spine and transfer energy throughout your body.” “Most people think about those external muscles when they think about a core workout, but working your internal core muscles is very important, too,” ACE-certified personal trainer Sivan Fagan, owner of Strong with Sivan, tells SELF. Your core also includes deeper muscles that you can’t see, such as your transverse abdominis, your erector spinae in your lower back, and your pelvic floor muscles. Remember, your core consists of more muscles than just your “abs,” (your rectus abdominis, or the muscles which run vertically along the front of your abdomen) and your external obliques, which run along the sides of your abdominal wall. In fact, a 10-minute core workout can be a great way to challenge those muscles and reap the strength-building benefits. If you want to build balanced strength, working your core is key-but it doesn't have to take forever.

Bicycle crunch gif