All about Bicycle Crunches
(Pilates for Abs)
BENEFITS & MUSCLES WORKED: Core, Abdominals, Obliques, Hamstrings, Quadriceps, Hips, Buttocks
START POSITION: Start in the Classic Pilates start position. This is one of the few exercises where it’s okay to put your hands behind your head, but I would always recommend clasping your hands together as an alternative. Hands behind the head sometimes increases the risk of neck injury.
To begin the exercise, bring your hands up to your head (ears or behind), lift your head so you are facing forward, and lift your feet off the ground. Bend your knees backward until both thighs are parallel to the ground.
NOTES: DIFFICULTY LEVEL: 72%
This is a brilliant exercise to do regularly, as you can see from the KEY AREAS section on the left of this page.
Bicycle Crunches are excellent for building lower back protection. The lower back is one of the areas of the human body most prone to injury. Perfect technique is paramount for this exercise. Get it wrong, and the benefits will drop off sharply, exposing you to a higher risk of injury. Get it right and you will feel amazing!
The Bicycle crunch is an excellent exercise for Footballers, because it hits most of the key body areas needed for good all-around pitch fitness.