Bicycle Crunch

Often times, simple google search for the best ab exercise won't grant us the best results. Thankfully, an ACE sponsored study done at the Biomechanics Lab at Sand Diego State University came up with a list of the best and worst ab exercises ranked by muscle stimulation level.

Surprisingly enough, crunches after all are the best ab exercises above other popular ab workouts like planks. 

But traditional crunch just doesn't cut it. It's the Bicycle Crunch that you remember your mom used to do in the living room is what ranked the highest in the ab exercise ranking.

While Bicycle Crunch generated the muscle activity level of 248%,  Reverse crunch and traditional crunch just made it to about 100%.

Without further adieu, here is how to perform Bicycle Crunch in 3 easy steps.

How to do bicycle crunches

  1. A. Lie flat on the floor with lower back on the ground. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blade off the ground. 
  2. B. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards he left knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep

Exercise Table

Reps Sets Level Location
12-15 2-3 Medium Gym or Home

Want best results?

Dr. Francis recommends selecting a few top-rated exercises from the ACE's Ab Exercise List and perform a 5 minute workout session daily.


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