How to Do a Bicycle Crunch | Boot Camp Workout

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507053-How-to-Do-a-Bicycle-Crunch-Boot-Camp-Workout
I’m going to talk you through how to do a bicycle crunch. So to do a bicycle crunch, you could do them at a boot camp, in the grass, you could do them at home on a mat. You’re just going to come onto your back and I like to start by bring both knees up off the floor and making sure that before you even begin that you’re pulling the abdominal muscles in. So that when you breathe in naturally, the belly expands, on the exhale, the abdominal muscles draw inward. So that’s what you want to focus on, to engage the deep layer, the transverse abdominis, that kind of runs across your body like a belt. So just think of it as cinching a belt tightly around your waist. Then you want to engage the superficial layer, the rectus abdominis, aka, your six pack. So that muscle group is the muscle that flexes your spine. So drawing your belly in and then flexing your spine, and starting to engage the superficial layer. So now you’re firing up your entire core then you’re going to take the hands behind the head, open up the elbows. I’d like to have you think that you’re not able to see your elbows in your periphery. So instead of getting like this and potentially pulling on your head and stressing out the sternocleidomastoid and all those other muscles in your neck. Just keep it relaxed, open up, keep the heart open, one leg goes in as the other leg goes out. So this is the mechanics of the lower body in the bicycle crunch. The more you extend your leg, the more you’re going to fire up your quad muscle. If I keep my leg slack, I’m not getting as much recruitment of the quad. So if you can, fully extend energy all the way out through the legs. And then to really get the obliquus; the muscles of the abdominals. Rotate your body, you need to add in the rotation, so, you’re doing, opposite elbow to the knee, and again, try to keep your shoulder blades up off the matt if you really want to fire up the rectus abdominis at the same time.

[@howcast]

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[@DJ2punto0]

This girl has an incredible core strength. The way she does those crunches, she can keep the position for long time without seizures and still she talks like is nothing... damn, respect....

[@3w4b12]

Simp

[@darthsawlex8257]

@cierra mae keels I want to know too. Sounds scary!

[@SAVegas]

@haydes004 a

[@xyousxyous37]

3w 4b noob

[@reenaantony4984]

👍☹️

[@emi-rh6yz]

she even explain while doing this like i cant even breath while doing it ugh she makes it look so easy 😭

[@moviesmore2548]

long legged noodles 😂 ikr

[@camillaholst1927]

Even at a video on how to work out, the phandom is there

[@josiemack5890]

What’s ur pfp from? I love the art style!

[@Cheezy_Bunz]

@@josiemack5890 late reply but its a still image from a Disney movie called “Meet the Robinsons” assuming its the same pfp from a yesr ago as you saw it.

[@mirjanazivkovic3503]

she makes it look so easy

[@hfhfhdhdhfhd706]

IT is

[@topside3375]

Omg fr 😅😂😂😂

[@sreerammenon9109]

its easy

[@johndewit6877]

@@sreerammenon9109 my neck hurts so much doing it

[@02joshy]

John de Wit look up while doing it. use your hands as support on your head like a pillow don’t push your head/neck up with your hands

[@dakotadirig7562]

Bruh, what the hell, this girl has amazing core, she held that position while talking like it was nothing. Me holding that position is making me shake frok the strain. Major respect to her.

[@hibi4004]

I tried doing 15 of these and oh my god you can literally feel it, to your core!

[@socialnarcissist7989]

I do 20 on each side

[@jestfullgremblim8002]

@@socialnarcissist7989 nice, i used to do normal crunches and i would do 75. When i got there i would always have some kind of pain in my back XD

[@UncannyTLA]

MY BODY IS DYING 😭

[@josephahn1024]

never use the Lord's name in vain tho

[@reingabriel7925]

@@josephahn1024 HSHSHFSHDHG

[@MrObasiah]

I wish all form tutorials where like this. Straight to the point, no bs.

[@globetrotterjian3953]

One of the best exercise tutorial - no self promoting, straight to the point, showing you the right muscle to work and position. I hate how some beauty KZbinrs thought they could make money just showing off them working out without explaining the RIGHT mechanism but churning out different regimes every week

[@zenixtion4719]

1:38 holy that looks so clean

[@coraa6164]

I know youre here trying to get a quarantine glowup

[@Juliets-Crochet]

Yes

[@renjy7702]

LMAOO U RIGHT

[@jestfullgremblim8002]

Bruh

[@sak_]

😂🖖🏻

[@exzid]

well these 20 pounds won’t get rid of itself

[@kayde2981]

Thanks for the straightforward no distractions tutorial, I really appreciate this content on KZbin.

[@tebbss9360]

You make it look soo simple really a lot of respect!

[@insertnamehere4959]

It's 2am and I'm on a Howcast binge watch

[@twosoilstories]

most helpful and thorough explanation of any exercise i've ever seen you youtube. thank you!

[@Violinios]

Definitely the best ab workout I've ever done.

[@GoddessZena77]

Wow 😅 I love the way you explained everything! Completely clear! I’m starting now thanks!

[@ClaudiaFerguson1]

she explains really well and she's hella fit (not in a sexual way) !!!

[@StarRoseAngelic]

Kinda also in a sexual way ;)

[@rubyh4626]

@@StarRoseAngelic Lmao XD

[@Juliets-Crochet]

Yes

[@fosterbaratta1656]

Okay

[@sansonaxy_4974]

this was VERY helpful especially the first part about the breathing i didn’t even know that and i love how simple and straightforward it is thanks!

[@calukatastrophe]

My waist? You mean the thing I don't have? XD

[@LZJoZ]

Definitely going to try this one out.I need to improve my core strength but sit ups just hurt my back and never hit my abs.She's a lovely mover.

[@kamarifit]

Best Abdominal Tutorial I’ve heard or found. Great Job!

[@thablakhippi456]

Wow! She is very On Point! With her instructions. Very THOROUGH!

[@readikus]

So useful! Brilliant explanation and talk through. Been trying to do these for ages (years!), but never felt quite right. This felt right! I’m rubbish, but can do them now to improve

[@renatasouza9239]

It is really important to engage it right for a full effective exercise,thank you so much

[@bunnykissacat]

Eres increíble! Me encanta como explicas cada ejercicio!

[@Classy_Lady23]

Oh she is great at explaining to position the body great job 👏🏾

[@kathryndunlap9606]

You make it look so easy!!

[@marcuscasagrande7596]

Did 4 sets of 20 (10 each side). It was killing to me. If I cant move tomorrow it means it works lol. Thanks

[@xlightable]

Doable and effective exercise - love it!

[@Superhappeefun]

Her body is exactly the body I'm working for, looks solid yet feminine in every area. The muscles are inconspicuous until she flexes them, so she doesn't look super carved, which is too masculine for my taste.

[@wassermanization]

We lack the testosterone that men have. You would have to dedicate a VERY long time to these exercises to become 'too masculine'

[@markuniverseTv]

Hmm njjlmjjjnjhmi y i

[@surialpaca6542]

Same. Her body type is goals for me. Been working out a lot lately and my abs hate me for it. 😂

[@gunkgirl]

why . . . do you care ? i have so many questions .

[@neil7987]

This was very helpful, thank you.

[@Itz_Jewelz21k]

This tutorial helped a lot, thanks!

[@HamzanMartinez]

This exercises always mixes me up.

[@singingalien4029]

Bicycle crunches are honestly my favourite exercise

[@bobjoe9675]

She moves like a robot

[@rentaroiino1789]

bob joe ik it's so fluid😂

[@PRTukaTuka]

Very good instruction with muscle information 👍🏼👍🏼👍🏼

[@adibhossain8790]

Great tutorial. Thank you.

[@tanmaylahiri]

respect for u mam.... u showed this exercise so easy but it is tough to do...

[@schmillejunior1914]

Wow that was a great explanation👍

[@ericaholloway1]

Thank you!

[@agentfifteen]

Amazing explanation.

[@popsingerstar]

i'm a guy & i do these all the time. this is my favorite exercise!

[@marygomes1354]

very nicely described, thanks a lot

[@murrywestberg]

This video helped alot!!🐈🐈

[@bluejokelpie1044]

What a great, fit body! She looks super strong! Motivation, here we go!

[@jessicachamand8490]

It looks so easy when you do it.

[@NOVAsteamed]

Really a good workout.

[@samidele7108]

Thank you this is very easy now

[@anujagholap925]

V much helpful for healthy life thanks alot

[@startrekalien]

I'm in love. And inspired.

[@spaghetti6155]

noicee! thank you!

[@shiersnow5545]

Thank you so so much God bless you

[@YCChor]

Beautiful bicycle crunch I have ever seen

[@naburgr]

Thank you

[@singh5745]

Thank u very helpful 😂😁

[@livia9074]

Thanks you

[@merasi1]

She looks like Scarlett Johanson :)

[@ffadriala]

with that, she kinda sound like her too.

[@insertnamehere4959]

No

[@ellieberger9639]

I see what u mean but...

[@Sarah-wu7ki]

Yeah kind of.

[@Mary-cm3nd]

Omg she does... not her hair tho

[@butterfly_playz5677]

Tryna get my summer body and this one was included 🥲

[@MoonlightNothing]

Great aBvice!

[@thankyouverymochi]

thanks for the tutorial Ms. Black Widow

[@thuurmans]

Thanks.

[@azfarhossain9697]

Fantastic

[@vehement.]

That was so graceful I- 😭

[@apexpatch6586]

thanks

[@gabeh.8770]

Her form is incredible

[@StormLight13]

Thanks for this, I needed a crunch tutorial lol. I'm a beginner and have a real problem with my form while doing crunches in general (I tend to try and yank myself up with my neck >_< ) So I think I'll practice these so I have good form for my workout circuit.

[@sopeworld3447]

StormLight13 samee

[@user-bu9qb9lj9h]

А на русском нельзя?

[@Phyoomz]

Amazing instruction.

[@ItsJohara]

This is actually really easy woah

[@xanalylee1997]

Thank u for this like for some reason I just couldn't do bicycle crunches correctly

[@dhamanpalsingh4245]

Thanks

[@kingsdaytrading9384]

A real life wonder woman my jaw droped how effortlessly she did that

[@InvaderZIB2]

She seems knowledgeable about musculature. If I mimic what she does, I'll be able to do this excercise with correct form for maximum benefit. How she looks is immaterial to my goals.

[@bridgetortiz3067]

you give me scarlet johanson vibes. this video was helpful btw really felt it in my abs

[@muaazhammad4446]

with too much perfection ...... waoo

[@paolauranga]

amazing

[@Jojo-sb1xs]

Thanku ❤

[@Dcup91]

I am so impressed at how easily you're talking while you're explaining this video!!! Thanks for putting this up.

[@Sourgirl910]

I almost died trying these 😮‍💨🥵

[@LungsOutJem]

She moves like a buff machine. Dang, that's precision!

[@Smashi599]

It works bycycle crunches is what got me abs

[@missmi5965]

She make this look so easy i want someone my size doing it so i can see how i will look lol. I never feel like im doing it right

[@lehigarcia3464]

Don't jump right into it.. Warm up with other core workouts. Use this and the jackknife crossover as a burnout at the end of ur workout! Noooiice demo

[@rina3448]

thank u scarlett johansson

[@theultimateninja]

Hey its Rachel from the Insanity video!

[@jimmyaguerojr.6027]

preciate it

[@morgancalvi6675]

Can you do a bicycle crunch from your wheelchair? I'm getting a hip disarticulation (amputation of the hip and leg) and hear I really need to have a good strong core.

[@joughfernandequina9794]

I tried this and fell in love with it,i did 100 sit ups for a month 3 years ago and it did nothing,i tried planking last month but it was too much for me since i was doing 150 push ups a day and if i use my arms more,it hurts when i do a certain motion,so with this i am working out certain parts of my body separately (since it does not sap your lower body energy and just uses the core body)from the squats and push ups

[@qinnn25]

Sit ups aren't the best exercise. Try planking and hold for 30 secs every rep

[@brandon6281]

Rest loser

[@samidele7108]

I feel my muscle pumping

[@kendraperpaul-walzak3276]

literally did like 4 of these and im dying

[@darrendavies5704]

These things hurt as hell! That’s why I like it 😅😅

[@ClarinetGirly12728]

works.

[@calukatastrophe]

Also fire up my quads? You mean the things that are so sore right now I am literally having trouble just sitting down? Fun...

[@mamaspooky7806]

that looks so frickin hardddd!! oh jeez. Here goes nothing!

[@tanzila2568]

Shes amazing!!!

[@UmairAhmadh]

Woooow.

[@head3110]

Thanks. I got 50 on my first try.

[@jrock9320]

I'm just glad noone could see me trying to do this lmao

[@OttrPopAnimations]

tyy

[@purpledohboy]

FUN PANTS MY GIRL WOOOOOOOOHOOOOO

[@shubhamsah2626]

Scarlett Johansson teaching bicycle crunch. This is what I needed.