PRIMARY MUSCLES TARGETED
Rectus Adominus (Abs)
Obliques and Intercostals (Waist)
Erector Spinae (Lower Back)
Core
STABILIZER MUSCLES
Hip Flexors
Hip Extensors
Quadriceps
Hamstrings
Gluteals
SET UP FOR THE BICYCLE JACKKNIFE CRUNCH
1. Sit on a bench or floor. Position yourself in a pike or jackknife position
2. Balance on the gluteal muscles avoiding sitting on the tailbone.
3 Be sure to keep your abs tight to help maintain balance and form.
EXECUTION OF THE BICYCLE JACKKNIFE CRUNCH
1. Bending at the knees, move your legs as if pedaling a bike.
2. With you hands on or near your temples of your forehead, crunch forward while rotating at the waist bringing the opposite elbow to the opposing knee.
3. Extend the leg while bringing the other knee up toward your chest while rotating at the waist bringing the other elbow to the opposite knee.
4. Keep the abdominals contracted throughout the entire exercise while maintaining a slow, controlled pace.
5. I do not recommend this exercise if you have pre-existing back or shoulder injuries.
TIPS
1. Be sure to perform the movements slowly and controlled to prevent injury and recruit more muscle fiber stimulation.
2. You may adjust the tension on the muscles by leaning further back. If you find it bothers your lower back, you may sit up to relieve tension on the lower back.
3. Perform between 15-25 reps each side depending on your fitness level.
*For a video demonstration, check out my friend/client Cathy demonstrating The BICYCLE JACKKNIFE CRUNCH on my Instagram at... https://www.instagram.com/joshuafitness/
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.