Do You Do Bicycle Crunches Fast Or Slowly?

The bicycle crunch, also called the air bike, is a strengthening exercise for your abdominal muscles. It is effective in targeting your main ab muscle, the rectus abdominis, and your side abs, the obliques. In order to get the most from the bicycle crunch exercise, you must do it in a controlled manner and not let momentum take over.

Execution

Lie on the floor with your hands behind your head and your feet off the floor. Set your knees at a 90-degree angle with your thighs perpendicular to the floor. Simultaneously pull your left knee and right elbow in together while extending your right leg. Your right shoulder blade should lift off the floor. Extend your left leg while pulling your right knee and left elbow in together. Continue alternating sides in a slow, controlled motion.

Speed

Resist the temptation to do the bicycle crunch at a fast tempo. This promotes sloppy form and introduces momentum into the exercise, which reduces the stress on your abdominal muscles. The American Council on Exercise, or ACE, recommends holding the crunch position for one to two seconds before switching sides. Although you don't have to consciously count out each crunch, focus on keeping the tension on your abdominal muscles and not plowing through the exercise as quickly as possible.

Precautions

Don't pull your neck forward, as this can cause neck pain and discomfort. Keep your neck aligned with your spine. Rest your hands behind your neck; don't actively pull your hands forward. Keep your lower back pressed into the floor throughout the movement. The twisting motion comes from your waist, not your hips. Your buttocks shouldn't move around on the floor. Keep your hips still and focus twisting at your waist.

Effectiveness

If you do the bicycle crunch correctly and at a slow, controlled pace, it is one of the most effective abdominal exercises. ACE sponsored a study testing over a dozen abdominal exercises. The bicycle crunch engaged the rectus abdominis muscle more than any other exercise and it came in second for engaging the obliques. You negate this effectiveness if you do this exercise too quickly and allow momentum to take over.