Bicycle Core Crunch Exercise by Ryan Marrin
I personally have a lot of patients who ask about core exercises to help improve strength but also tone the midsection. One of my favorite personal exercises is the Bicycle Core Crunch Exercise because it builds proper core strength while adding a rotational component to help target the obliques. Do not let the name fool you! I do not recommend that people do standard sit-ups/crunches as they can be harmful for the low back but this exercise can be very helpful if done properly and it does not put harmful strain on the back. Here’s how its done:
How-To Steps:
- Start on your back on a soft surface like a yoga mat or carpet with your knees bent
- Gently draw your belly button down towards your low back so it feels like it is flat against the ground
- Place your hands behind your head with your chin gently tucked (or arms across your chest if you have shoulder pain)
- Start by rotating through the trunk and touching your opposite elbow to knee while extending the opposite leg straight out (try a high angle or a toe touch if too difficult)
- Slowly alternate rotations and leg extensions back and forth in a controlled motion without letting the low back twist or arch off the floor. Don’t forget to breathe!
*Compete 1-2 sets of 10-12 reps to start and increase your rep range as your stamina builds. Stop immediately and speak with your physiotherapist if you feel any low back or neck pain!
*Never do an exercise that causes you pain*
Read More