Bicycle crunches: How and why to do them as a runner
Bicycle crunches are a great exercise for building core strength in runners – and are harder than they look.
The exercise is a variation of an ab crunch, where one leg flexes while the other extends. At the same time, there is rotation at the lumbar spine. ‘This creates a challenge for the core as there are different muscle actions happening, which creates a torque on the pelvis, requiring more stability,’ explains Graeme Woodward, a UK Athletics Level 3 performance coach, UKSCA accredited S&C coach and We Run coach for West Yorkshire.
But why should you start incorporating these crunches into your workout routine? Core strength is essential to maintaining level hips, which can decrease the risk of injuries such as runner’s knee, shin splints and calf tears.
'The advantage of this exercise is that it replicates human movement better where we experience extension and flexion with rotation. As such, this is one of the more demanding variations of crunches and is best done with a neutral lumbar spine to avoid irritation.' (To find your neutral spine position, when lying down with knees bent, arch and then flatten your back: the neutral position is somewhere between the two.)
How to do bicycle crunches correctly
Lie on your back, with your hands at the side of your head ,your knees bent, feet off the floor, your thighs at right angles to the floor and your calves parallel to it.
'Cycle’ your legs and tense your abs at the same time so that your left elbow rises to touch your right knee, then your right elbow rises to meet your left knee. That’s one rep.
Sets/reps: Two sets of 10-15 reps
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