Bicycle crunch with band

Exercise overview

Primary muscle group: Full Body

Exercise type: Bands

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 10

Description: Setup: Loop a small resistance band around your feet. Extend your legs out straight. Lift your upper back off the floor and perch on your buttocks. Hand Position: Place your hands behind your head for support. Torso Rotation: Rotate your torso clockwise. Simultaneously, pull your right knee towards your chest. Switch Sides: Reverse the torso rotation. Extend your right leg and pull your left knee towards your chest to complete one rep. Repetitions and Sets: Perform three sets of 12 repetitions. Plank Between Sets: After each set, hold a plank position for 30 seconds to engage your core stabilizer muscles.

Exercise ID: 00481

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Choose the Right Band Resistance: Select a resistance band that challenges you but still allows you to maintain proper form. If it's too easy, you won’t benefit as much, and if it’s too hard, you might compromise your form.
Engage Your Core: Before you start the motion, engage your core fully. Think about drawing your belly button towards your spine. This will help you maintain stability and get the most out of the exercise.
Controlled Movements: Perform the bicycle motion slowly and with control. Rapid movements can reduce the effectiveness of the exercise and increase the risk of injury.
Proper Alignment: Keep your lower back pressed firmly into the floor. Allowing your lower back to arch can lead to strain and reduce the engagement of the abdominal muscles.
Full Range of Motion: Ensure you extend each leg fully so that the band provides constant tension. Bring your knee close to your chest on the opposite side to maximize muscle engagement.
Breathing: Focus on your breathing; exhale as you crunch up and twist, and inhale as you come back to the starting position. Proper breathing helps in maintaining endurance and avoiding dizziness.
Head and Neck Position: Keep your head and neck relaxed. Avoid pulling on your neck with your hands; instead, let your abs do the work. Your hands should just barely touch the back of your head.
Elbows Wide: Keep your elbows wide throughout the exercise to ensure that the movement comes from your torso rather than your arms.
Consistency: Incorporate this exercise regularly into your routine for the best results. Consistency is key for muscle development and overall core stability.
Listen to Your Body: If you feel any sharp pain or discomfort in your neck or back, stop immediately and reassess your form. It’s crucial to avoid injury by using proper technique.

Exercise overview

Exercise tips and tricks

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