Photo from LL Cool J's Platinum Workout
Here is a detailed explanation along with some tips about how to do the bicycle crunch exercise for your abs. I have also included a few variations. I do this exercise once every week or every other week as part of my warmup exercise before I begin my weight training workout. It is is one of my favorite ab exercises because it works the entire body while still working out and focusing a lot on the abs, obliques and core. It will help you to strengthen and tone your abs as well as build core endurance. This is one exercise along with proper nutrition that will help you to get those strong, defined and beautiful-looking 6 pack abs.
I have also filmed a short video on the bicycle crunch which I have posted on YouTube. You can watch my demonstration video as I have embedded it on this webpage below.
Bring your knees and elbows as closely together as you can this way you can work your oblique muscles more and it provides a better stretch and workout for your legs.
Don’t forget to breathe in as you bring your legs in and breathe out as you kick your feet out.
At the end of this exercise I like to hold each position (right and left) for about 30 seconds and then finish off by hold with your legs outstretched for 20 to 30 seconds. Just a couple of different ways to workout your abs and end this exercise.