Stability Ball Bicycle Crunch
The Stability Ball Bicycle Crunch is a dynamic core exercise that combines spinal flexion and rotation on an unstable surface to target the abdominals and obliques. By utilizing a stability ball, this variation increases deep core activation and improves balance compared to the traditional floor-based movement.
Iridium monitors sub-muscle fatigue in the obliques to ensure this rotational movement is not programmed if your core is already exhausted from recent heavy stabilization work. As a bodyweight exercise, the algorithm scales rep targets based on your performance relative to your body weight to ensure you are meeting evidence-based volume landmarks.
Form Cues
- Keep your lower back firmly pressed into the curve of the ball
- Rotate your rib cage to bring the elbow toward the opposite knee
- Move in a slow, controlled tempo to maintain balance
- Exhale sharply as you twist and crunch
- Keep your elbows wide and chest open
- Don't pull on your neck with your hands
- Don't let your hips slide down the front of the ball
- Don't rush the movement or use momentum
- Don't arch your lower back when extending the leg
Common Mistakes
- Pulling on the head or neck
- Rushing through the repetitions
- Insufficient torso rotation
- Bouncing on the ball
- Holding breath during exertion
Muscles Worked
This exercise primarily targets the rectus abdominis and the internal and external obliques through a combination of flexion and rotation. The instability of the ball also heavily engages the transverse abdominis and hip flexors as they work to stabilize the pelvis and spine throughout the movement.
Primary
Secondary
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