Bend your knees and lift them up and to the side, pulling your hip up to your rib cage. Hang vertically from a pull-up bar with your legs together. > Double crunch Variation To Try Today: Hanging Oblique Crunch More Crunch Variations That Scored High in EMG Activation Study Keep your elbows flared at all times and instead twist through your torso and upper body to do the move. Inhale as you return to the start.īeginner’s tip: Don’t bring your arm across your face to twist.

> As you curl up, exhale and imagine blowing out all your air to intensify the crunch. > Pause at the top and squeeze your abs before slowly lowering to the start, placing one vertebra at a time onto the floor. Related: Get it Right: Swiss Ball Plank Touchdown Keep your focus upward and your chin lifted. > Lift your head, shoulders and upper back off the floor by pulling your rib cage down toward your hipbones, then twist through your torso while continuing to lift upward, driving one shoulder toward your opposite knee. You should be able to slide an orange in the space between your chin and your chest when aligned properly. At no time should your hands pull on your head and neck. > Place your hands lightly behind your ears or the back of your head with your elbows flared for support. > Place your feet flat on the floor about hip-width apart to create a base of stability. > Lie with your back arching naturally and draw your navel in toward your spine to engage your abs and provide support for your back. Add this old-turned-new staple back into your program today and use these form tips to make the most of every rep. Results: The bicycle crunch was found to be the best overall move out of 13 exercises, targeting the rectus abdominis and obliques strongly. But new research from the Biomechanics Lab at San Diego State University studied the activation and engagement of the abdominals using an electromyography. With the advent of stability balls, TRXs and Bosus, chances are you’ve sidelined the bicycle crunch in your ab-training arsenal. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!

Air bicycle crunch