Not all abdominal exercises are the same when it comes to strengthening the core Unlike traditional crunches, the bicycle crunch is one exercise that has been praised as the best abdominal exercise for strengthening the core because the rotational movement in the bicycle crunch also targets the lower abdominal muscles and the obliques

In fact, according to a study published in the American Council on Exercise, the traditional crunch is one of the least effective abdominal exercises The crunches only target a small portion of the abdominal wall, and they do so while placing a great deal of stress on the neck and spine Let's look at four other exercises you should not do and what you should do instead

The most important thing to remember with the bicycle crunch is to keep your lower back pressed against the floor and not to turn your back Think of the exercise as a core workout, think of your navel sucking into your spine, and do the entire exercise slowly and in a controlled manner

Looking for more workout tips? Check out the best abdominal exercises that are completely free and can be done from anywhere Also, here are some exercises that will work your glutes better than squats

To do the Bicycle Crunch, first lie on your back with your feet pressed to the floor, hip-width apart Place your hands lightly behind your head as if you are sucking in your navel, spread your elbows wide, and raise your head and neck off the mat

Raise both legs to the top of the table, engage the abdominal muscles, and slowly extend the left leg out and away from the body, keeping the toes pointed At this point, bend the right knee toward the torso and twist the left elbow so that it touches the right knee (it doesn't matter much if it doesn't actually touch)

Next, switch sides, rotating the left knee in toward the chest and placing the right elbow against the knee Continue alternating sides slowly and with control

If the Bicycle Crunches strain your neck, make sure you are not pulling your head up

To make the bicycle crunch harder, pause the movement at the top of the crunch Hold for a couple of seconds before alternating sides

If you find it difficult to get down on the exercise mat, standing bicycle crunches are also recommended

To do this, stand with your feet hip-width apart, engage your core, bring one knee close to your chest and simultaneously place the opposite elbow on your knee and twist your core

Bicycle crunches work all of the major abdominal muscles, the rectus abdominis (the abdominal muscles that run in front of the stomach) The twisting movement activates the oblique abdominal muscles that run across the stomach Raising and moving the legs also works the transversus abdominis, the deepest part of the abdomen

As the name of the exercise suggests, bicycling the legs also works the thighs, hamstrings, and quads

One of the benefits of the bicycle crunch is that it is a low-impact abdominal exercise, making it suitable for most people Nevertheless, if you are pregnant, it is probably one of the exercises to avoid or should be modified to avoid rotation Check with your doctor if you have questions about exercising during pregnancy

Strengthening your core is not only an aesthetic goal, but it also helps you run faster, lift heavier objects, and improve your flexibility It is also important for good posture, lower back stability, and balance