No More Bicycle Crunches: 5 Smart Exercises to Work Your Core

5 Smart Exercises to Work Your Core

1. Lying Down Bicycle Leg Exercise

The first exercise is lying down bicycle leg exercise. This is one of the most effective core exercises for lower body strengthening and flexibility.

You can do it anywhere. If you are working out at home or even if you are traveling, then you can do this exercise while sitting on the couch. The reason why you should lie down with your legs straight up and down is because when your knees bend and touch each other, they will naturally go towards each other. So this way you will get better balance and strength in all parts of your body.

2. Standing Lunge

The second exercise is standing lunge. This is another great exercise for improving your core strength and flexibility.

When you perform this exercise, try to keep your spine straight throughout the whole movement. Also make sure that you keep your chest high during the entire time so that you can maintain good posture throughout the whole movement.

3. Kneeling Hip Thrust

The third exercise is kneeling hip thrust (also known as glute bridge). This exercise is beneficial for you because it helps to strengthen your glutes.

It is also easy to do and it only requires a mat and your body. The next time when you are working out at home, try to incorporate this into your routine. If you are working out in a fitness center, then you can do this exercise while you are waiting for the equipment that you want to become available.

4. Ab Roller

No More Bicycle Crunches: 5 Smart Exercises to Work Your Core - from our website

The fourth exercise is the ab roller. This is a simple exercise, but it will be really helpful for you because it works on your core and your stomach muscles.

All you need is an ab roller for this movement. If you do not have an ab roller, then you can find one at any sports equipment store or fitness store. You can find a good one that will last you a long time to make sure that your investment in this exercise is worthwhile.

5. No More Bicycle Crunches

The fifth and final exercise that you should be doing is no more bicycle crunches. Most people think they should be working on their core by doing a lot of crunches.

Well, this movement is great because it works on your core, but it does not do any crunching motions. In order to do this exercise, all you need to do is:

Lie on your back with your hands beside your head.

Bring your right knee into your chest

Place your right ankle across your left knee. Your right foot should be on the ground.

Slowly, raise your shoulders off the floor. You should feel a stretch in your stomach muscles.

Hold for a second and then slowly roll back down to the starting position.

Repeat this movement for at least 10 repetitions. Then switch legs and do the same thing with your left leg.

Do this at least three times a week for best results.

No More Bicycle Crunches: 5 Smart Exercises to Work Your Core - Image

Work on Your Weak Spots

If you use these five exercises on a regular basis, then you will be able to start enjoying all of your favorite activities in no time. Also, if you start feeling really good, you can try adding other types of exercises to your routine.

If you want to look like a professional dancer on stage, then you need to do more than just these five exercises. But, if you are only doing these five exercises because you have back pain and other issues, then there is no reason to push yourself.

Many people that suffer from back pain and other muscular skeletal diseases are unable to exercise at all. If this sounds like you, then start small with the first exercise.

If you have to stop because the pain is too great, then do not push yourself. Never do more than you are able to and never do these exercises past the point of pain. Start slow and work into a routine that will strengthen your weak spots and keep your body in good working order.

After looking at all of these exercises, I hope you now realize that you can start doing these exercises on your own. All it really takes is a little time and patience.

Follow the tips in this article and you will be on your way to doing fun activities that you once thought you would never be able to do again.

Thanks for reading!

Bryant Michael’s Bio

Whether it’s a back injury, leg pain, or foot pain you’re suffering from, chances are you know how much it limits your daily life. You may even end up doing things you simply don’t want to do anymore just because they are too physically taxing on your body.

It takes away from the joy of just living and doing the things that you want to do. It’s time to start taking your health seriously and get the upper hand on your pain.

When I suffered a herniated disk in my back that caused severe nerve pain and foot numbness, I had to find a way to get back in the game. That’s why I’m here to give you all the tips, tricks, and advice you need to beat back pain and live the life you’ve always wanted.

No More Bicycle Crunches: 5 Smart Exercises to Work Your Core - gym fit workout

Every week I’m going to give you a brand new set of exercises that are designed to alleviate your pain and get you back on your feet. Follow along with me, do the exercises every day, and I promise you’ll be feeling better in no time.

My story is just like yours. I had nagging pain for years that kept me from doing the things that I truly loved.

But then I took control of my life and did what it took to get rid of my problems. Now I’m giving back and sharing all that I’ve learned with you. So let’s get started and put an end to your pain once and for all.

Sources & references used in this article:

The Complete book of Abs: Revised and expanded edition by K Brungardt – 2015 –

Individualization: Plant a tree, buy a bike, save the world? by DL Roberts – 2017 – Pronoun

How sharing can contribute to more sustainable cities by MF Maniates – Global environmental politics, 2001 – MIT Press


iBike: Intelligent public bicycle services assisted by data analytics by A Savva –

Athletic Abs by Y Zhang, H Wen, F Qiu, Z Wang, H Abbas – Future Generation Computer …, 2019 – Elsevier

Smart Marathon Training: Run Your Best Without Running Yourself Ragged by J Pagano – 2008 – Penguin