Band Bicycle Crunch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Band
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Bicycle Crunch is an abdominal-focused exercise that primarily targets the abs while engaging the obliques as secondary muscles. Performed lying on your back with a resistance band anchored under your lower back and held in your hands, this exercise involves lifting the shoulders and alternating elbow-to-opposite-knee movements in a bicycle-pedaling motion. The band adds resistance, increasing the demand on the core muscles and enhancing stability. It strengthens and tones the abs, improves rotational core strength, and helps activate the obliques, making it an effective exercise for overall core development.
How to Perform
Lie flat on your back on a mat, placing the resistance band securely under your lower back and holding each end in your hands.
Lift your feet off the floor with knees bent, keeping your shins horizontal and parallel to the ground.
Position your hands behind your head, elbows flared out, and interlace your fingers.
Tighten your core and lift your shoulders slightly off the mat, moving your right elbow toward your left knee while fully extending your right leg.
Rotate your torso to bring your left elbow toward your right knee as you switch legs, drawing your left knee in and extending your right leg out.
Maintain a controlled, smooth pedaling motion, keeping your core engaged and your lower back pressed into the band at all times.
Perform 15-20 reps per side, focusing on quality of movement rather than speed, and ensure the core remains activated throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your lower back pressed into the band to protect your spine.
Focus on controlled, slow movements rather than speed.
Engage your abs throughout the entire motion to maximize effectiveness.
Avoid pulling on your neck with your hands to prevent strain.
Maintain a steady breathing pattern, exhaling on twists and inhaling on return.
Ensure full leg extension to engage both the abs and obliques properly.
Keep your core tight to prevent your hips from rocking side to side.
Use a resistance band that provides enough tension without compromising form.
Pause briefly at the peak of each twist to enhance muscle activation.
Avoid letting momentum drive the movement; rely on your abdominal strength.
How Not to Perform
Do not let your lower back lift off the band, as this reduces core engagement and risks strain.
Do not pull on your neck or head with your hands, which can cause neck injuries.
Do not rush through the reps; fast movements reduce effectiveness and increase momentum use.
Do not allow your hips to rock side to side, which shifts focus away from the abs and obliques.
Do not bend your extended leg too much, which lessens oblique activation.
Do not hold your breath; proper breathing is essential for core stability.
Do not use a band that is too tight or too loose, as it can compromise form and muscle engagement.
Do not let your shoulders collapse toward the mat; keep them lifted for full abdominal activation.
Do not let your elbows drop forward or inward, which reduces torso rotation effectiveness.
Do not sacrifice form for extra reps; quality is more important than quantity.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
