The mid-section is not only an area where the appearance of fat is unpleasant, but also quite unhealthy. Those who carry weight in their mid-section are more prone to heart disease, diabetes, stroke and cancer, according to the Mayo Clinic. Partaking in a healthy diet will improve and promote your health. However, the muscles in the mid-section also should be strengthened to prevent fat from gathering in that area. One of the most effective abdominal exercises is the bicycle crunch. This exercise contracts all abdominals, and even the obliques. According to a San Diego State University study, this exercise ranked at the top of the list of most effective exercises, due to the measurement of muscle stimulation in the abdominals and obliques.
Step 1
Lie down flat on an exercise mat.
Step 2
Place your hands behind your head and bring your right elbow forward, crossing over your mid-section.
Step 3
Lift your shins so they are parallel to the floor and bring your left knee toward the elbow so they are almost touching.
Step 4
Release the knee and elbow, and then bring the left elbow toward the right knee.
Step 5
Repeat the exercise for 25 repetitions, rest, and then do another set.
Tips and Warnings
- Remember to keep your arms behind your head. Make sure your legs are moving as if they were cycling for each time they come to the opposite elbow. Each crunch should be fluid and your head should constantly be lifted.
- Remember to consult your physician before starting any workout regimen. If you feel pain, other than your muscles contracting, then lie down and stretch.
Things You'll Need
- Exercise mat
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