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Bicycle Crunch

One of the best ab exercises


Updated May 16, 2014

Female runner exercising
Johner Images/Brand X Pictures/Getty Images
The Bicycle Crunch is the best ab exercised according to research done to uncover the best exercises you can do to activate the rectus abdominus.

A study done at San Diego State University compared thirteen common abdominal exercises in an effort to determine the best. Each exercises was ranked for muscle stimulation--measured with EMG--in the rectus abdominis, the external obliques and internal obliques.

Learn more about the study: How to Exercise the Abs.

Do the Bicycle Crunch:

  • Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
  • With your hands gently holding your head, lift your knees to about a 45-degree angle.
  • Slowly, at first, go through a bicycle pedal motion.
  • Alternately touching your elbows to the opposite knees as you twist back and forth.
  • Breath evenly throughout the exercise.

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