Weighted Bicycle Crunch
Muscle Groups: Abs, Obliques
Weighted Bicycle Crunch focuses on Abs, Obliques, with Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Bicycle Crunch with proper form and technique.
- 1
Lie on your back with your knees bent and feet flat on the floor. Hold a weight (like a dumbbell) against your chest with both hands.
- 2
Lift your head, neck, and shoulders off the ground while bringing your right elbow to your left knee, straightening your right leg.
- 3
Switch sides by bringing your left elbow to your right knee while straightening your left leg. Repeat this movement for the desired number of reps.
Tips for Success
These tips will help you perform Weighted Bicycle Crunch safely and effectively while maintaining proper form.
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Keep your lower back pressed into the floor to protect your spine.
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Avoid pulling on your neck; use your core to lift your shoulders off the ground.
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Move slowly and with control to maintain proper form throughout the exercise.
Secondary Muscles
While Weighted Bicycle Crunch primarily targets Abs, Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Bicycle Crunch, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Bicycle Crunch, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
