Bicycle Crunches are one of the most effective exercises for targeting the obliques, which play a crucial role in shaping and reducing your waist. This dynamic movement engages both the upper and lower abs, making it a comprehensive core workout. Here’s how to perform Bicycle Crunches to help slim down your waist:
1. Start Position
Lie flat on your back with your hands behind your head, elbows wide. Lift your legs off the ground, bending your knees at a 90-degree angle. Engage your core and press your lower back into the floor.
2. Execute the Movement
Simultaneously lift your shoulders off the ground and rotate your torso to bring your right elbow towards your left knee while extending your right leg straight out. Then, switch sides, bringing your left elbow towards your right knee while extending your left leg.
3. Keep It Flowing
Continue to alternate sides in a pedaling motion, maintaining a steady, controlled pace. Aim for 15-20 reps on each side, completing 3 sets.
Tips for Maximum Effectiveness:
- Controlled Movements: Focus on slow and controlled movements to fully engage the abdominal muscles.
- Full Range of Motion: Ensure your elbow moves across your body to target the obliques effectively.
- Avoid Neck Strain: Keep your neck relaxed and support your head with your hands, using your abs to lift your shoulders.
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