![]() ![]() ![]() The rotational movement involved in the supine bicycle promotes increased flexibility in your spine and hips.The dynamic nature of the supine bicycle crunches makes it an excellent option for increasing your heart rate and improving cardiovascular endurance.This exercise effectively engages your lower abdominal muscles, which can be challenging to target with other activities.The supine bicycle crunches targets your rectus abdominis, obliques, and lower back muscles, helping improve overall core strength and stability.Incorporating the supine bicycle exercise into your workout routine offers several advantages: Core strength Benefits of the Supine Bicycle Crunches Exercise If you’re new to the supine bicycle crunches exercise, start slowly and focus on maintaining proper form.Īs you become more comfortable with the movement, gradually increase the speed and duration of your repetitions. If you want a little routine to try, here’s a simple one: Activity So I highly encourage you to try out those little changes. But we just want to really make sure that we are feeling that twist, that turn, and that slight lift of the shoulders off the ground to fire up those obliques. We want to bring in that knee just slightly past the hips, which will allow us to get that crunch and that twist off of the ground as we bring that opposite elbow toward the knee.īut don’t be discouraged if you can’t touch your elbow to the knee. Make sure that as you do this, we still want to get that shoulder lifted off the ground slightly. So take those elbows out wide and keep them out wide, essentially trying to keep your elbow in line with your head and then trying to twist your body as you bring in the knee. We tuck our elbows to the sides of our heads, and we’re hardly getting any twisting action during the bicycle, yet that twist and turn is what’s going to fire up those obliques. The Proper Form: ObliquesĪnd when it comes to activating our obliques more on this exercise, a lot of us tend to keep our elbows tucked in way too much. And trust me, that simple switch is really going to fire up those lower abs. That’s going to help you engage your lower abs a lot more than if you just pedal forward. And as you do so, that’s going to help you more activate that hip tilting towards your body aspect of the bicycle. So instead of just spinning one foot in front of the other, pedal those feet backward. ![]() Instead of pedaling your feet like you would pedal a traditional bicycle, like an actual mechanical bicycle, try it in reverse. Moving on to the lower abs: When we want to activate our lower abs during an exercise like this, we want to think about tucking our hips towards us, almost like tilting our hips towards our bodies. So instead of sitting up all the way, we can best activate our upper abs by just trying to curve our spine and essentially crunch ourselves up by just getting our shoulders off the ground and rounding our spine slightly, but squeezing those upper abs tightly. While your upper abs are being used to initiate that getting up of your body, once you’re about halfway up from being on the ground, your hip flexors start to take over to bring you up the rest of the way.Īnd then, at the top, when you bring in the knee and twist, you are not really feeling that upper ab engagement anymore. Starting with the upper abs, one of the biggest mistakes that we make is trying to sit our entire body off of the ground when we do the bicycle. ![]() One of the best things about supine bicycle crunches is that they’re a core exercise that can help you work not only your upper abs but your lower abs and your obliques all at the same time if you do them right. In this section, I will show you how to make supine bicycles (which is a core exercise) way more effective than how you’re doing them now, so you can get more sweet ab core gains with every rep that you do.
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