People are living a very busy life and even don’t have time to maintain fitness. But without proper monitoring, your body mass and strength will not develop. In this busy routine, people are ignoring their physical health and this may lead them to fight with weakness. If you don’t have access to gyms, then you must try exercises like Bicycle Crunches at home. In this guide, we will explore this workout in detail and look at some alternatives to Bicycle Crunches.
Basic Workout
Bicycle Crunches are a moderate and feasible ab-focused workout that you can perform anywhere. This machine-free exercise will not only target your abs but also develop your quads and glutes. In this workout, you are constantly rotating your body and using your weight to gain strength. However, it also balances your body and is good for best posturing.
It will take 10-15 minutes and will work positively only if performed correctly. You must engage your core and don’t put pressure on other muscles. Somehow, this particular exercise is best for burring extra calories and belly fat.
Benefits of Bicycle Crunches
This simple yet effective workout ends in a single move but has multiple advantages for health. Some of the major benefits of bicycle crunches are as follows:
Cardiovascular Health: Bicycle crunches have a good impact on your cardio health and they pump your heart. Throughout the move, you don’t lift heavy weight but your heart will beat rapidly.
Contant Blood Circulation: When your body is moving, the blood circulates all around the corners. This will keep your organs healthy and let them work smoothly.
Portable Exercise: You can perform Bicycle Crunches anytime and anywhere so there are no time restrictions. Moreover, you don’t need any machinery and a proper place to carry this move.
Flexibility: however, performing bicycle crunches will keep your body flexible and stable. It is gentle enough for your hip flexors and other joints as well.
Boosts Stamina: Don’t worry about your stamina if you are considering Bicycle Crunches a good game. Because it develops your stamina and lets you perform best for heavy workouts.
How to Perform Correctly
To gain maximum benefits from a workout, you must perform it properly. Don’t focus on performing long as it will not bring fruitful results unless you are not positioning yourself correctly. Here are some major steps that you need to follow while doing Bicycle Crunches:
- Lie on a flat surface with straight legs and a neutral back. Keep your head just above the surface like you are watching something with an upward head.
- Keep your palms under your neck to provide support. don’t be so hard on your neck and keep your arms free.
- Core engagement and neutral spine are very important factors and you must keep this in mind.
- Lift yourself up by pressing the core and letting your chest make a connection to your right knee. Although you have to move your legs in a similar passion as you are pushing yourself up/down.
- Move your torso to make a connection between your elbow and spare knee. For example, if your right knee is focusing the prime move then you keep moving your torso towards the left.
- Reverse the movement and keep one leg straight. Try to keep your arms stress-free and bring tension to your core.
- Repeat the movement for the desired number of reps and feel the difference in your overall health.
Bicycle Crunch seems very easy but it requires making every move perfect. It may lead to back pain and head injury if you don’t follow proper precautions.
Alternatives to Bicycle Crunches
There is nothing to worry about the significance of this exercise. Simple movement, easy accessibility, painless workout, and muscle development are the qualities of these crunches. But maybe you are suffering from back pain and cannot get benefit from this workout. Therefore, we have brought some of the additional workouts that also brings positive results. Here are a few alternatives to bicycle crunches that you must consider:
1. Mountain Climber
One of the most relevant exercises to Bicycle Crunch is Mountain Climber. However, the position is totally different but the effectiveness and movement of the legs are very common. It also targets your abs, core, and hip joints through the movement it adopts.
This workout does not force you to join fitness communities or require any machinery. Like Bicycle Crunches, you can perform it anytime and anywhere without any limitations. Make sure to put pressure on the core and plant your feet strongly on the ground. your stamina and heart rate will get boosted through this simple move as you will keep moving all the time.
2. Dead Bug
Dead bugs can be suitable alternatives to bicycle crunches as they focus on your core and abs. this cost-effective workout is very beneficial for overall health. To perform this exercise, lie straight on your back and bring your hands above your head. Keep your hips and knees at a 90-degree angle and keep your spine straight.
You must keep your core tight while moving your leg and arm. Relax yourself when you come to the starting position and maintain a proper form. You can also make this exercise easier by allowing only arms/legs to move while letting the rest of the body maintain a constant position.
3. Hanging Leg Raises
Hanging Leg Raises are very effective and beneficial for your abdominal muscles and hip flexors. Throughout the move, your flexors play a dominant role and allow your legs to work against your body. As you lift your legs up, the core muscles gain tension and neutralize the spine. When performed correctly, this movement also brings positive results for your lumbar flexion.
Moreover, it also burns extra calories and lets you lose belly. All you need is a hanging bar and start performing this simple move. Start with a low number of reps and increase your stamina.
4. Toe Touches
Another advantageous exercise for your core that does not require you to access a gym is Toe Touch. In this exercise, your goal is to touch your toes and bring tension to the core. like bicycle crunches, you will lie straight on the floor by keeping your chest tight. Using your body weight, you have to push yourself up and try to touch your foot fingers.
It will bring flexibility to your body and will keep your stamina boosted. Moreover, it helps you maintain body balance and bring strength to the upper body.
5. Windshield Wipers
However, this uncommon exercise does gain enough significance and people does not consider it for strengthening purpose. But the strength it brings to your core and development in the upper body sets this apart from other exercises. It works well for your balance and offers less pain to your back.
Moreover, it boosts your stamina allowing you to perform domestic activities easily. In this movement, you have to flex your hips and legs without releasing tension to the arms/elbows. Without proper range of motion and flexibility, don’t try to practice this advanced movement. It also tests your breathing rate and will improve your cardiovascular health.
6. Butterfly Sit-ups
Butterfly Sit-ups are also the best and most effective alternatives to bicycle crunches that you can perform. Both movements can be performed while sitting on a mat and you can carry them anytime. In this workout, you must place both feet on the ground in a diamond shape. Extend the arms over the head and bring the knees away from each other.
Now, using the body weight you have to lift yourself and touch the toes with the hands. don’t forget to engage the core as it is the prime muscle group. Moreover, butterfly situps increase your range of motion and provide proper body balancing if performed with the correct form.
Ending Lines
Core training is very important because it provides a lot of hidden benefits for a healthier life. Without any query, Bicycle Crunches also have a very soft corner for your abdominal muscles and stamina. But if you have mastered this move and looking for the advanced one, then you must keep the workouts mentioned above in mind. However, if you can’t perform Bicycle Crunches then try Mountain Climbers or Hanging Leg Raises that do not cause in the lower back.
Also Read: Alternative to T bar row