Ahhh…the bicycle crunch. Everyone knows how to do these, right? Well, at least everyone thinks they know how to do these.
But think back to your last dance class ab workout. Did your bicycle crunch look anything like peddling a bicycle? Or did it look more like quick switches between passés while you cranked your neck side to side?
It’s okay. We’ve all been there. Especially in class, moving fast and chasing that burn feels way cooler.
But let me be honest with you.
If you want to train your obliques (what the bicycle crunch targets) and build a strong and stable core, moving slowly with intention will get you a lot farther.
So, for today’s training tip, we are going to break down how to *properly* perform the bicycle crunch so you can get the most out of that pre-choreo ab-workout in class next week.
How to Bicycle Crunch…*Correctly*
Step 1: Find a Hollow Position
Start by lying on your back.
Close your ribcage.
Tilt your pelvis up, gently.
Think of scooping your core back and up as your ribcage remains closed.
Extend the legs a couple of inches from the ground and, using your abs, curl your upper body up so your shoulders lift off the ground.
Place your hands behind your head, shoulders down, elbows wide.
Step 2: Bicycle
From this position, pull one of your legs into a high passé position.
As you passé twist your ribcage so your opposite shoulder kisses your knee. Be careful to keep your elbows wide, don’t let them cave into a parallel position.
Now, this is where people tend to get things mixed up. From here, extend your bent knee toward the ceiling before extending back out. As if you are peddling a bike.
At the same time, pull your opposite knee into passé and reverse your upper body twist.
This whole movement should be slow. This ensures that you are actively twisting from your spine, not your elbows or shoulders, and maintaining a braced core throughout the movement.
Check out this form video from Coach Amber. It clearly shows the proper tempo of this move and for my “I want the burn” people, don’t worry, you’ll definitely feel it.
Try this next time you’re faced with a bicycle crunch and see if you notice a difference. We sure have!
Want more training tips like these? Check out these client favs: Training Tip Tuesday: Knee Hovers for Core Strengthening, A Dancer’s Guide to the Best Supplements for Muscle Recovery, Training Tip Tuesday: Sleeping Positions
