Your bicycle crunch…you’re doing it wrong. We see it everyday, guys motoring through these sets with the vigor of a real-life cyclist on an uphill sprint. Abs unengaged, no extension. One simple solution for this potentially effective exercise: slow it down, man.
Do it Right: Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers. Bring the knees into the chest and lift the shoulder blades off the floor without pulling on the neck. Rotate to the left, bringing the right elbow towards the left knee as you fully straighten the other leg. Pause for a count, then switch sides, bringing the left elbow towards the right knee. Make this exercise harder by fully extending your legs in the start position, feet six inches above the ground, and initiating your reps from there – each time, your feet should return to this fully extended position. Controlling your reps in this way will decrease the amount of effective work you can do. Try 3-4 sets of 10-12 reps total (5-6 each side).
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