The Standing bicycle crunch is a great variation of the traditional Bicycle Crunch (where you lay on the floor on your back) for those individuals who are experiencing difficulty with mobility or who want to improve their balance. When I say mobility, I am referring to getting down on the floor and back up again as this can be a major issue for seniors or anyone recovering from an injury.
One of the reasons I like this exercise so much for active aging and injury rehabilitative individuals is because it allows you to increase your core strength and improve balance at the same time. This exercise places an emphasis on the oblique muscles of the core to strengthen them and promote a stronger abdominal cavity. Additionally, because you are standing while performing the exercise you will also burn more calories when compared to laying on your back due to the additional muscles that are involved in the movement. Studies have even shown this exercise to be more effective when compared to standard crunches.
Furthermore, this exercise is wonderful for those of us with Atrial Fibrillation because it is low enough in intensity to not spike our heart rate, but still provide us with a great workout.
As with most standing ab exercises a standing bicycle crunch reduces your risk of straining your neck or injuring your lower back. Having poor technique with ab exercises which require you to lay on the floor can lead to a variety of spinal problems, which is why I always stress having proper form when performing floor exercises. If you have questions about proper form for these movements, message me in the comments below or review my past posts on ab exercises for the floor.
How To Perform A Standing Bicycle Crunch:
My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.