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How to Do Dumbbell Bicycle Crunches
1. Start Position:
Lie on your back on a mat, holding a dumbbell in each hand. Extend your arms straight above your chest with the dumbbells securely held. Bend your knees and lift your legs so your thighs are at a 90-degree angle to the ground.
2. Engage Your Core:
Before you begin, engage your abdominal muscles to stabilise your spine. Ensure your lower back is pressed against the mat.
3. Lift and Rotate:
Simultaneously lift your shoulders off the ground and twist your torso to bring your right elbow towards your left knee while straightening your right leg out. Use control and focus on the contraction in your core.
4. Switch Sides:
Now, switch sides by lowering your right elbow and bringing your left elbow towards your right knee while extending your left leg. This completes one repetition.
5. Repeat:
Continue to alternate sides, maintaining a steady rhythm and controlled movements. Aim for 10 to 15 repetitions on each side, or as per your fitness level.
6. Breathing:
Breathe out as you twist and crunch, and inhale as you return to the start position.
Tips:
Keep your neck relaxed and avoid pulling on your head with your hands.
Opt for lighter weights if you’re new to this exercise to maintain proper form.
Focus on using your core rather than momentum to perform the movement.
Incorporate dumbbell bicycle crunches into your routine to effectively target your abs while engaging your upper body
How to Do Dumbbell Bicycle Crunches
1. Start Position:
Lie on your back on a mat, holding a dumbbell in each hand. Extend your arms straight above your chest with the dumbbells securely held. Bend your knees and lift your legs so your thighs are at a 90-degree angle to the ground.
2. Engage Your Core:
Before you begin, engage your abdominal muscles to stabilise your spine. Ensure your lower back is pressed against the mat.
3. Lift and Rotate:
Simultaneously lift your shoulders off the ground and twist your torso to bring your right elbow towards your left knee while straightening your right leg out. Use control and focus on the contraction in your core.
4. Switch Sides:
Now, switch sides by lowering your right elbow and bringing your left elbow towards your right knee while extending your left leg. This completes one repetition.
5. Repeat:
Continue to alternate sides, maintaining a steady rhythm and controlled movements. Aim for 10 to 15 repetitions on each side, or as per your fitness level.
6. Breathing:
Breathe out as you twist and crunch, and inhale as you return to the start position.
Tips:
Keep your neck relaxed and avoid pulling on your head with your hands.
Opt for lighter weights if you’re new to this exercise to maintain proper form.
Focus on using your core rather than momentum to perform the movement.
Incorporate dumbbell bicycle crunches into your routine to effectively target your abs while engaging your upper body as well!
