Prison Workout: Bicycle Crunches
Prison Workout - Bicycle Crunches
This is my very favorite abdomen workout. Bicycle crunches have helped me start to define my six pack abs. I love doing bicycles. Try 'em as part of your prison workout or just do a few sets when you wake up in the morning to help build a strong, fit tummy.
Format: wmv
Duration: 00:00:38
How to Do Bicycle Crunches
Lie on your back with your knees bent and feet on the floor. Place your hands loosely at the sides of your head and tighten your abs and lift your torso slightly so that your shoulders come off the ground. Raise your feet and thighs off the ground keeping your knees bent. You basically start this exercise like a classic crunch. 1). Exhale, bringing your left shoulder up and over and your draw in your right knee. 2). Lower your left shoulder and right knee, inhale. Then mirror the movement, raising your right shoulder and bringing up your left knee.
Keep your movements slow and concentrate on your ab muscles. Keep your neck and shoulders relaxed throughout the set. It is not necessary to raise your shoulders very far off the ground.
What Does it Work?
Bicycle Crunches primarily work the internal and external obliques, tensor fascia lata and to a lesser degree your quadriceps rectus femoris. If I could only do one exercise for my midsection, it would be bicycle crunches. In my opinion they are a better at toning abs than sit-ups.
Tip: In the video I am clasping my hands behind my back. Do not not do this! It is too easy to put strain on your neck this way. Instead, hold your fingers loosely at the sides of your head.