Alternating Ab Curls: Graduate to Bicycle Crunches

alternating or bicycle crunches

Alternating Ab Curls

Alternating Ab Curls are highly regarded as the most effective abdominal exercise for beginners. With alternating ab curls, you get to rest one foot while using the other foot for the crunch. This is why they are the used so much in ab workouts, especially beginner workouts. Alternating Ab Curls build every area of your abdominals.

Alternating Ab Curls are featured in the How to Get a Six Packs Ab Workout.

The variation to this exercise is also known as the Bicycle crunches exercise. To do the bicycle crunch exercise, the variation is to extend the leg that you are not using. In Alternating Ab Curls you get to leave the foot of the leg you are not using on the floor.

Bicycle Curls

In Bicycle ab curls, you extend that leg into the air. Moreover, you always have both feet off the ground in bicycle curls. This makes bicycle ab curs a bit harder, but alternating ab curls a good place to start. When you are able to keep both feet off the ground, and still do 3 set of 12 reps, then proceed.

Again, with alternating curls you get to rest the foot of the leg you are not using on the ground. When you get a strong core, you can “graduate” to bicycle crunches where you keep both feet off the ground. They are also known as bicycle crunches, here is more detail on them.

alternating or bicycle crunches

Start With Alternating Ab Curls

Alternating Ab Curls are a good abdominal exercise for beginners. Don’t pull on your neck when you curl up, and try placing hands by ears and clenching into fist rather than holding onto head, if your neck becomes sore.

Do these exercises 3 times per week, doing 3 sets or more each time. Make sure to breathe in and out each rep, and focus on tightening your core, not your neck, through each repetition. Aim for 12 reps each set with alternating curls, and if you can do more then move on to bicycle crunches.

Graduate to Bicycle Crunches

The Henry Cavill Immortals workout used a lot of bicycle crunches, according to Men’s Health UK.

Here is what you would do

  1. Lie face up and place your hands behind your head, supporting your neck with your fingers.
  2. Have your abs tucked in and the small of your back pushed hard against the floor
  3. Lift your knees in toward your chest while lifting your shoulder blades off the floor.
  4. Rotate to the right, bringing the left elbow towards the right knee as you extend the other leg into the air.
  5. Switch sides, bringing the right elbow towards the left knee.
  6. Alternate each side in a pedaling motion for 3 sets of 12 reps.

Do these exercises 3 times per week, doing 3 sets or more each time. Make sure to breathe in and out each rep, and focus on tightening your core, not your neck, through each repetition. Make sure to focus on your form each lift as well. Get your elbows to touch your hands, but do so in a comfortable motion. Stop the exercise if you feel any pain, especially in your lower back.

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