Anyone familiar with abdominal exercises knows that crunching is one of the best and most recommended exercises that help burn the core. Not all exercises are as loved and effective as the spin bike. Go to any gym And your trainer will ask you to include this abs workout to tone your core. However, relying on the quick wheel to beat the bike isn’t what will help you get the results you want.
The bicycle crunch works the mid and lower abs, as well as the obliques. While it may seem like an easy exercise, But people tend to make mistakes while doing it. Have you done it right? let’s find out
The most common mistakes people make when stomping on their bikes.
Here are 5 common mistakes you may encounter while unknowingly doing cycling.
1. Do not press on the heels.
Simple things that many people miss! Yes, the bicycle crunch targets your abs. But that doesn’t mean you’re not engaging with the rest of your body. Try to exert pressure on your feet or heels. But don’t press on your toes.
2. Pull your neck
This is another common mistake you should avoid! If your neck starts to hurt Shows that you are strangled. The focus should be on using the abs to work, not the neck.
3. Raise the lower back.
when you do a bicycle stomp Avoid lifting your lower back off the mat. This can put extra strain on your body and cause back pain. Make sure you tuck your navel and press your back to the floor to maintain posture.
4. Accelerate!
One thing people forget is that abdominal exercises are all about slow, controlled movements. So don’t rush your workouts and keep your core engaged and don’t release tension. Intentional timing and control with the right movements are the key to this exercise.
5. Hold your breath
Do not hold your breath while doing the bicycle pose. This restricts the flow of oxygen to the muscles and causes cramps. It can also cause injury or pain. Breathe in and out to allow proper oxygen flow through your body.
How to crunch a bike properly?
The bike crunch is fairly easy to do. Begin by lying on your back on a mat with your feet flat on the floor. Now clasp your fingers behind your head and support your head in your hands. Bend your knees as you raise your legs. Now raise your upper body. Exhale and twist your upper body to the right. Move your left elbow and right knee closer. Now straighten your legs and pause. Inhale and return to starting position. Now exhale and repeat on the other side. Do 3 sets of 15 reps, then increase the number gradually.
Now you know how to do the bicycle pose the right way. Let’s aim for the flat stomach you want!
