How you can Perform a Bicycle Crunch Techniques, Benefits, Variations

What is a 6 pack (rectus abdominis) focused exercise you’d include in your top 3?

The best my abs ever looked is when I did the P90x Ab exercises it takes 15 minutes and there are about 300 repetitions split into about 10 exercises and you do it 3 times a week. It was simply the one ab workout that made my abs look superior. None of the gym stuff I was doing worked as good this may also be because it was all new and my body responded really well. You have such a wide variety of exercises they are all about 25 reps each and it targets all the muscle groups in your abdomen.

On the hanging leg raise I’ve definitely notice how mind muscle connection is super important.

holy shit i love how detailed this was. You just got a subscriber!

Hey…you got a really great method and great explanation. Keep it up…would really appreciate it if you could give me me some feedback on my ab workout method here… https://youtu.be/7jhALrhZIRQ
Cheers

hanging leg raises are so difficult to execute properly x.x it has me messing up by set 2 T^T

Why do all these rounded back exercises hurt my back? Guess I’m old

Hey Jeff, how do you feel about the “captain’s chair” variation of the hanging leg raise? Where your elbows and forearms are supported, and your lower body hangs down. Any difference in technique or effectiveness compared to the standard hanging leg raise? Thanks!

do you have any abs program? That would be really nice and very helpfull

I used to do some of this and the floor one is the hard thing for me

I really like that you included data as proof. That’s awesome man.

Of course, there is no “Lower Abs”. (“The All

or Nothing Principle of Muscle Contraction”), a muscle either contracts from origin to

insertion, or it does not contract at all. When a muscle contracts, the tension in that

muscle is evenly distributed throughout the entire length of that muscle.

Yet, there are literally millions of online references suggesting that Leg Raises will

develop the Lower Abs. If it were possible to cause one end of the muscle to contract more than the other end, it would defeat “God’s / Mother Nature’s” purpose for muscle contraction which is to produce skeletal movement by bringing the two ends together. The two ends cannot come together, if there is “slack” somewhere in the “rope” (the muscle).

Also, the “Leg Raise” motion is produced
exclusively by way of the Iliopsoas, Rectus femoris, Sartorius and Tensor Fascia Lata -NOT by the abdominals. Yet, people do Leg Raises with the idea that they’re “working”the Lower Abs.”Any tension in the Ab muscle, while doing Leg Raises, is only for the purpose of maintaining rigidity of the spine, while the Hip Flexors do the “dynamic” work. Further,whatever abdominal tension there is during Leg Raises, is evenly distributed from origin to insertion (from top to bottom). It is NOT localized in the lower region of the muscle. It cannot be.So, if we know that we cannot spot reduce the fat that is on the lower region of the midsection, and we know that we cannot add any more Tendinous Intersections(“lower ridges”) to our Abs what would be the purpose of trying to target the Lower Abs? Nothing can change anyway. These two exercises Seated Cable Ab Crunch and Incline Bench Ab Crunches
are absolutely the 1st best and 2nd best (respectively) Ab Exercises, in my opinion.

Right now I can’t do hanging leg raises as I have re-torn my rotator cuff and have fractured my shoulder. Can I get that exercise doing something else instead?

what about vacuum exercise?
is vacuum exercise important to have six pack?

Sick of science based. I’d rather listen to a porn star for a change.

Should I do the core exercises before or after the abs exercises?

I got a question. when I do leg raises it puts an absurd amount of stress on my lower back. I have a theory that its because I’m 6’8 and when you think about how levers work it makes sense with my long ass legs. is there an way I can prevent the anterior pelvic tilt or should I just stick with beginner training

Matt Ogus looks unbelievably good even if he did use steroids, being steroid free is unreal, almost, for any of you smart behinds out there lol

I like to do really slow captains chair leg raises and at the top of the rep really hold that posterior pelvic tilt as you squeeze your abs hard for 1 second before slowly bringing your legs back down and after 3 or 4 sets you’ll feel it big time especially if your used to usually doing this exercise as more of a fast explosive movement

great video. I recently found out the breathing is a really big part of these ab exercises.

This was just purely awesome! Thank you for giving such detailed explanations for positioning and form. Thank you for getting Matt Ogus in this video to demonstrate these exercises. He is such a perfectionist when it comes to the science of body building and performing movements. Great video!

What’s the difference between the correct and incorrect arm form at 2:05?

What happened to his hair!?
He’s bald in the video but has hair in the thumb nail???

I think I’m a SLOW learner. I seem to only have one ab. One very BIG ab…��

Bro jeff reminds me too much of kip after one week with lafonda

Appreciate the new editing style featuring the images of the MD’s quoted.

Today, iPhone autocorrected my search: “Jeff Nipples plank”.

Time to update the hashtags Jeff

Thank you so much♡ this have been helpful
I download an exercise app and it told me to do this exercise and I couldn’t lift my legs instead I lifted my upper body and after watching this I did it correctly but I dont know if I’m rising my head enough

8 hour plank!? I cant even imagine! I think 15 minutes is the longest hold I’ve ever had

Thank you for showing this exercise! I had tried everything and this helped me to do different…

I gained 40 fckn pounds in 4-5 months after antidepressants. I’ve NEVER gained weight so quickly!!

I just did bicycle crunches w/out knowing the proper form, and got a headache, this helped me a lot.

I came here because I just want to lose some weight not because I hate my body

When is do bicycle crunches I got hurt in my neck so I came here to know how to do it

Like he said, make sure you don’t tuck your chin. Planks are good too and they have many levels of difficulty.

Instruction wasn’t clear enough my browser opened up to Pornhub

This is a very good tutorial about how to do Bicycle crunches for beginners. Thanks for your guideline guys.

“hi im gonna show you how to do the bicycle”

Well that was quick.

I just came here cause I want okay abs. Not like sculpted or it doesn’t even have to be a good six pack. Just enough for me to not absolutely hate my appearance.

My favorite exercise. It’s really hard but you really see the benefits.

To get maximum effect you must do this exercise quickly with the shoulder blades off the ground the entire time, so that each turn overcomes the momentum of the previous turn, and so that the abdominals support the upper torso

I’m in love with the shape of you
We push and pull like a magnet do
Although my heart is falling too
I’m in love with your body
And last night you were in my room
And now my bedsheets smell like you
Every day discovering something brand new
I’m in love with your body
Oh—i—oh—i—oh—i—oh—i
I’m in love with your body
Oh—i—oh—i—oh—i—oh—i
I’m in love with your body
Oh—i—oh—i—oh—i—oh—i
I’m in love with your body
Every day discovering something brand new
I’m in love with the shape of you

What the hell kind of bicycle requires you to kick your feet out like that with every pedal stroke? Your cranks must be like 2 feet long each.

I also love to do Pavlov Presses. Great for anti-rotational strength and overall helped me with my core rigidity in the squats!

Thank u so much I’m tryna get the body summer after this quarantine and the bicycle crunch was really hard and I could not do it but you made easier and thank u����������

Dr.Anthony, thanks for the video. Just one thing please check on the landing pages Youtube videos there have no sound (which is not a problem by itself as they auto-play) but there’s no way to enable it. I can obviously go to Youtube and watch the video there, however, I think it’s in your interests that visitors stay in a landing page. Just my few cents. Vimeo video is fine, just the ones hosted on YouTube.

Connecting the elbow and kneecap is the toughest part, but they are darn good.

This video about bicycle crunches was great! I learned a lot new things and definitely recommend checking it out.

I could definitely use these tips! I really need to tighten up my abs. I love how you show ways to make this exercise more effective.

Thank you for the video. I’m always looking for new exercises and videos that explain how to do them properly are always helpful!

I do this regularly, thanks for the details. Congratulations for crossing 100 K subscribers.

This is really a nice exercise to flat the belly and make a good shape of it. My husband is doing this exercise for a week and I can see the benefits of it. Now his belly is looking slimmer. Thank you so much for sharing such an effective exercise with us

thanks i love bicycle crunches i do them after every workout i will def have to try the ankle weights great idea great video.

Needed to shake-up my ab workout. Thanks for the helpful video!

I don’t know man, I am not a big fan of bicycle crunches because I feel like I am working my legs out more then my abdominals.

this excise method very helpful for reducing our belly. great video and well-explained.i will try this tips.

Thank you! I’ve seen some fitness trainers online telling people to go slow then really fast. When I did the bicycle really fast, I didn’t feel anything and I was pretty much just rocking back and forth. I thought I was doing it wrong but now I know that the fast thing is BS xD

Believe it or not I’ve actually had trouble with bicycle crunches forever, your detailed and well made video honestly has helped me understood it much better, thank you.

I came here cause I wanna find a way to work my ab, sit up hurts my spine.

I never heard of bicycle crunches until I watch this video. They look really easy to do. I’m going to try doing them tonight. PS. I love your how to videos. Please keep them coming.

i just realized that bro jeff is wearing multiple pairs of headphones.

Glad to see you hit a 100k, well deserved for these helpful vids!

I found this very informative thank you, I’m hoping this bodes well with a good diet.

Is this a lesbian porn video? Hahaha.
Using the white chick as an eye candy yet people are disliking.
Lol

I feel like the lesbian banged the hell out of that little blonde after this video

I wish Mike Tyson would have seen this it would have probably lengthened his career

That’s the kind of white girl black dudes would fall for so hard….

Thx to shared.. I just start to workout so that it’s very hard to me to push my body up.

Thanks for posting the correct way to do this, going to try it out right now.

So many people say sit ups are good sit ups are bad the next person that says sit ups are good I’ll shove a fork in your eye

Man, who gives two fucks if she’s a lesbian?? This is a freaking workout video so stop judging that women on her sexuality or just because you think she looks like a guy!! She’s a human being too!

3:06 Don’t try this at gym. If you still want to do it there try it at the road.

Hi, have you experienced Fat Blast Blueprint? (look for it on google) You will learn about the crimes we commit against ourselves. With Fat Blast Blueprint, you will discover how to shed pounds quickly.

Have you experienced Ultra Slimming Formula? (check it out on google) It is a quick way to lose weight fast.

My classmates laughed when I told them I was going to burn fat with Atomic Fat Loss, but then I showed them the results. Go and google Atomic Fat Loss to see their reaction. (You should see their faces!)

i would love to see her wearing floss and a pirate hat lol 😉

Hi hi! Have you considered fast abs magic (do a search on google)? Ive heard some incredible things about it and my mate got really defined Six pack abs and lost lots of belly fat with it.

2:55 there is no floor guys…he is floating. And honestly, we all knew that he could.

Hey i loved doing this as a child. Cause loved the burn, also for the shaking the body does when it reaches peak. This was pre teen lol.

if saitama says sit-ups are a waste of time, then they are a waste of time.

Isometric exercise does not improve muscular mass or strength, but does improve definition and resting tone.

I’m gonna take the high road and say this video was actually really helpful. I finally know what i was doing wrong all this time.

1:09 Hollow Body Hold variations
2:53 Lock Roll
3:28 Hollow Body Rocks

most common error I see on people working their abs

is that they are completely not using their abs:)

I do all these and have a secret sauce one that really pops! ��

I actually find this much more better than traditional crunches and situps. The progression and holding the position burns and really targets my abs and doesnt hurt my back much compared to normal situps

As a person with a herniated lumbar disk this should be something I can do. I haven’t been able to do situps for many years without causing excessive pain. Thanks for the tip.��

3:30 I did this exercise in the gym and people thought I was going mad so they came over asking if I was ok����

The people who are trolling him are the people who can’t even do a proper push up. Guys I don’t hate u but you need to understand that these videos are for our own benifit. So plz guys don’t troll him

I’d like to point out that thoracical is definitely not a word.

I like how this dude transforms himself into a wormlike creature

Hi Calis M, I don’t understand 2.08 to 2.11, i thought the arms can be angled high or low depending on the difficulty? Why is 2.08 wrong?

I disagree with isometric planks though there is no shortening and lengthening

Cool, this looks like something I could incorporate in my yoga routine to work on the abs more:)

It may be for beginner, but bicycle crunches is still quite difficult to do after 50 cycles.

The ab wheel excerise whas showed incorrectly, if done correctly you should be squeezinf your buttcheeks together through the whol excercise, only moving your shoulders in full movement

I’ve not done bicycle crunches in a loooong time, thanks for the video and the technique to do it right.

What would you estimate is the rep for crunches to time the position is held? One rep for one sec?

Hi Jeff,
what is this logo on your shirt? It looks so similar to this car company logo: https://www.rimac-automobili.com/

Lol at my gym (puregym) theres a poster near this machine saying don’t do this exercise

Dude, planks are not interesting, what matters is… this back man. Insane lats.

I love how the incorrect examples are done by a “gym bro/douche” with a bandana, a snapback, and beats with airpods hahaha

I call your alter ego in the skits, “Other Jeff”. Its basically you if you were a douche instead of a building genius.

Thank you for the science Real Jeff.

Your core is your bridge from your lower body strength to your upper body strength

Bridge:

Plank
Hollow Body
Side Plank ( both sides )
Pallof Press

Why is when you’re doing something wrong you have the hat backwards, black bandana, headphones & dog tags? Why couldn’t you have just shown the incorrect way with the same attire you had on for the correct way??

I do a modification of the plank where I rest the elbows on a foam roller. When doing regular plank I feel that I can use my shoulders to offload the core. Of course I could just… not do that, but using the roller eliminates that possibility altogether so it’s one less cue to think about, and I feel it makes the exercise more consistent.

Bro Jeff working out arms with the ab wheel �� Arm day everyday ��

6:20 you had to look away from the camera to stop from laughing at yourself. Pretty funny.

Calisthenicmovement: Sit Ups are a waste of time!!!
US Military: Am I a joke to you?

Does anyone happen to remember in which video Jeff discusses the relative pressure each ab exercise puts on the lumbar spine? I’m suffering from some lower back pain so want to minimise this by picking some suitable ab exercises.

What about if the bike is going downhill. Normally I don’t pedal. Will I still get fit by lying down keeping my legs still?

Am I the only one that feels like dying whenever I do this or try to?

Jeff,
I get cramps every time I do ab exercises usually on the first or second set. Because of the pain, I am not unable to do ab exercise. I could not find a remedy for it. What are your thoughts or suggestions on it based on your expertise?

I think the hollow body hold is superior to the plank. Would you agree?

Honestly people pay to much money to get info like this thanks

These small adjustments changed my ab routine for the better!
Amazing

I love these videos. Before January of this year I stayed on machines all day at the gym. Thanks to technique tuesdays, I gained the confidence and drive to start benching, squatting, and now I’m going to start training the deadlift. Thank you for all your science based lifting videos! Cant wait for more content!

Jeff not doing the ab wheel right. Your supposed to crunch in your abs, not stay straight. You just turned it into a lat exercise

If for eg. your right elbow is touching your left knee, your left elbow doesn’t have to stay in air, does it?

Elbow plank: 3×20-40 secs
-Modification 1: move elbows forward (eye level)
-Modification 2: squeeze glutes
Ab wheel rollout: 3×20-40secs

This study doesn’t talk about dragon flags and human flags, yo. You need pure strenght to hold it.

Plz do a vid on partial squats (and partial in general) in terms of safety (partials when you don’t break the eccentric phase with the concentric) and compare them to when u do break the phases.

plank is just tooooo boring.for abs workout I prefer moving and counting as a distraction.commando plank is my favorite among plank variation. it was the first exercise that made my upper abs sore next day, what I’ve never felt with doing crunch variations

Another common error of the rollout is not having a hollow body, if you don’t have a hollow body your lower back will tense to make up for your weak abdominals, and you will cramp so badly. Happened when I first started training and took really conscious effort to crunch/hollow during the entire rollout.

Thanks brother for giving me another tool to add in my training arsenal. Appreciate your detailed vid packed with advice and including scientific proof. Keep it up dude, like button SMASHED!!!!!

Tren hard! And have breathing problem then you will be like him.

Hello i was wondering… what about front squats, thrusters or kb swings. Do you know if they have any impact on the abs?

Anyone know where to find the full version of his intro music?