Resistance band bicycle crunch

Resistance Band Bicycle Crunch

The bicycle crunch is an excellent exercise for building core strength and toning your thighs. It’s an easy move to complete, and you can make it tougher adding a resistance band to the equation.

Anchor the band at the bottom of the door. Attach each end of the band to an ankle strap, and lie on your back. Move far enough away from the door so that the band starts to stretch. Place your hands behind your head.

Gently exhale and begin your movement by simultaneously:

Contracting the abdominals to curl your head and shoulders off the mat.

Bringing your right knee in toward your right armpit and allowing the knee to bend to a deeper angle.

Straightening your left leg toward the door while keeping it elevated off the floor, higher than your hip.

Rotating your torso slowly to bring your left elbow toward your right knee. This movement will press your low back into the floor / mat.

Continue moving until your elbow touches or comes close to touching the opposite knee. Hold this up-position briefly for 1 – 2 seconds then inhale as you slowly return to your starting position and repeat the movement to the opposite side.

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20 thoughts on “Resistance band bicycle crunch”

  1. Chape,
    Hello, hello! how are you doing buddy, just came by to chat it up a bit with ya and see how things were going? I always feel the need to stop by your wonderful page because you normally have an exercise I give a try at the gym when I go or a motivational quote to keep my hopes up!

    Shay-lon

    1. Aww! You´re so sweet :) Thank you!
      Have you heard about this game? 2k17? Amazing! :D
      Don´t worry, I´m also writing ;)
      I hope to bring you all some news soon, fingers crossed!
      How about you? Btw, you look pretty busy lately, thanks for stopping by!
      Hugs,
      Chape

      1. Chape,
        Yes, I have heard of it!! I haven’t yet played that one. I have played the prior years before it. Who is on the cover this time?
        News?! love news, as long as it is good news, bad news is not allowed Chape.

        I have been busy Chape, who knew I would be, but it has been fun being busy, yet very exhausting all at once. I am always as busy as you :P

      2. Paul George!!! 🏀🏀🏀
        No worries, good news or no news are the options ;-)
        Being busy is good, burns fat! Lol
        Have a great day, dear ;-)

      3. Paul George, really? argh! LOL. I was hoping that would put Kobe since he retired :P
        Yes, I am burning fat while staying busy and so are you Mr. (Not that you need to lose any) xxxx

      4. Kobe is on legends edition cover :P
        But if you want to see Kobe, you have to play the game, lol I can only say that :p
        I think you don´t need to lose any either :D

      5. Oh wow! he is really?! oh yay! that is even better! I think I will look at the cost of the game, I know it is expensive here in the states, so I will watch some game trailers :P

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Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.

Deltoids

The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.

Infraspinatus

The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.

Biceps

The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.

Triceps

The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

Forearm
(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

Forearm
(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.

Pecs

The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 

Abs

The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.

Obliques

The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 

Glutes

The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

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Quadriceps

The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.

Hamstrings

A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

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Rest 90 seconds

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Trapezius

The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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