Resistance Band Bicycle Crunch
The Resistance Band Bicycle Crunch works the Side and Middle Abs and the Hip Flexors by adding band resistance to the classic Bicycle Crunch. Ankle straps attached to a low door anchor make your legs work against tension each time you pull a knee in and twist to meet it.
- Muscles Worked
- Obliques, Abs (Rectus Abdominis) · also Hip Flexors
- Equipment
- Door anchor, 2 ankle straps
Set Up
- Anchor:
- Secure the band(s) at the bottom of the door, then wrap the band through the door anchor a second time to make a loop and pull it tight to protect the band.
- Bands:
- Clip each end of the band to an ankle strap, and fasten a strap around the bottom of each foot with the ring under your foot.
- Body Position:
- Lie on your back far enough from the door that the band starts to stretch. Place your fingertips on the sides of your head with elbows flared out, then raise your shoulders and feet about 12 inches off the floor, balancing on your buttocks.
Movement
Pull one foot away from the door while you twist your body and bring that knee toward the opposite elbow. Return to the starting position under control, then alternate sides.
Points To Remember
- Hold a V-position with your shoulders up.
- Do not pull your head forward with your hands.
Questions About The Bicycle Crunch
What muscles does the Resistance Band Bicycle Crunch work?
The Resistance Band Bicycle Crunch mainly works the Obliques and Abs (Rectus Abdominis). It also works the Hip Flexors.
Why loop the band through the door anchor twice for the Resistance Band Bicycle Crunch?
In the Resistance Band Bicycle Crunch the legs pull the band alternately, so wrapping it through the door anchor a second time and pulling the loop tight stops the band sliding back and forth and prevents damage.