If you find yourself getting tired of doing bicycle crunches but still want to gain all the amazing benefits it offers to the abdominals, you should try standing bicycle crunches. It is a more functional variation of bicycle crunches also known as crisscross that works more muscles than a basic bicycle crunch.
Target Muscles
The muscles worked during standing bicycle crunch include:
Core (Rectus Abdominis, Transverse Abdominis, Internal Oblique and External Oblique).
Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Intermedius, and Vastus Medialis).
Hamstrings (Bicep Femoris, Semi-Membranosus, Semi-Tendonosus).
Calves (Gastrocnemius, Soleus).
How to do Standing Bicycle Crunches
Below are simple steps to follow to do a set of standing bicycle crunches
Step 1: Stand straight with your feet shoulder width apart and toes pointing forward. Place your fingertips behind your neck, with your elbows pointing side wards. They should be in line with your shoulders.
Step 2: Inhale and contract your core muscles (to activate the core), then lift up your right knee as high as you can towards your chest while simultaneously twisting your torso to the right and drawing your left elbow towards your right knee. Exhale as you feel the crunch and return to starting position.
Step 3: Repeat the previous step on the opposite side of the body.
Repeat the steps up to 10 times on each side to complete a set. You can choose to do more or increase the speed at which you alternate sides.
Benefit of Standing Bicycle Crunches
No Equipment: You only need enough space to stand and move your arms and legs.
Strong Core: It helps to strengthen the muscles in the total core with emphasis on the oblique muscles. Having strong core improves the balance of the body.
Better Posture: By strengthening the core and legs, standing bicycle crunches contributes to the a better body posture.
Strong Legs: It is one of the few ab exercises that helps to strengthen the muscles in the legs. Due to the leg movement required during the exercise it works multiple muscles such as the quadriceps and calves.
Cardio Boost: This exercise can be done at various speed depending on the fitness level of each individual. However, irrespective of your fitness level, your cardiovascular system is sure to get some benefits and you also burn more calories.
Strong Arms: With the upper arm in abduction and the elbow flexed throughout the movement, it helps to strengthen the muscles in the arms.
Common Injuries that can be caused by Standing Bicycle Crunches
Unlike most ab exercises where wrong techniques can lead to injury in the neck, this exercise takes the pressure off the back and neck. It also has little risk associated with it, the only thing to be careful of is the area the feet lands.
When you don't feel like lying down, but still want to get some exercise in, it can give you all the benefits you get form crunches without having to get on your back. It can be incorporated into your abs and cardio workout.
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