Bicycle Crunch Exercises for the Abs

Video Transcript

"Hi, I’m Jacob Garcia with JGG Fitness Denver. On behalf of ExpertVillage.com, I’d like to demonstrate for you how to do a bicycle crunch. This exercise is a great exercise for the whole entire abdominal family, which includes erectus abdominus and the oblique muscles. For this exercise all you need is an exercise mat, so let’s go ahead and start off by lying on your back with your feet flat against the mat and your knees bent at about a 45 degree angle. You’re going to bring your hands behind your head and overlap your fingers by placing them behind your head, bringing your head and shoulders about two inches above the mat. You’re going to bring one leg up at about a 90 degree angle and the other leg straight out about three or four inches above the mat. And you’re going to bring your left elbow to your right knee and the same continuous motion with your right elbow to your left knee. And this should be a smooth and fluid movement, like you’re riding a bicycle. When you’re finished, place both feet on the mat and your hands on the mat. Walk yourself up to your seated position and continue on your next workout. "