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Home » Abs » The Stacked 12: 12 Ab Exercises You NEED To Do To Build A Six-Pack In 2016 [Exercise Lists]

The Stacked 12: 12 Ab Exercises You NEED To Do To Build A Six-Pack In 2016 [Exercise Lists]

Posted by Bryan DiSanto on Apr 20, 2016 in Abs, Exercise Lists, Featured Article, Fitness Lists, Lower Abs, Muscle It UP, Obliques | 3 comments

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Six-Pack Ab Exercise 12: Bicycle Crunches

How To:

Target Muscle(s): Abs (All), Obliques

Bicycle Crunches are a classic ab exercise, and deservedly so. They’re a fluid, smooth move that gracefully churns through all areas of the core, including the lower abs, obliques, and rectus abdominis.

They’re also high paced, making them a great option to get your heart rate soaring (and burn off fat in the process). They deserve a place in every high quality workout routine.

(1) Lie on your back with your arms behind your head.
(2) Pull your left leg in and crunch your right elbow across so that it touches your knee.
(3) Squeeze the contraction for 1 second, kick your left leg out, bring you right knee in, and crunch your left elbow over. Continue to alternate.

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About
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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP

ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).

Latest posts by Bryan DiSanto (see all)

Sangeeta Sinha

Wow Bryan, this is great and so different from the boring crunches! I will start these from tomorrow.

Out of the 12 exercises, I can do 1, 2, 3, 4, 9 and 12. What should be the reps and sets for each exercise for me? I am female, lithe, muscular, 5′ 7″, 54 year old, mesomorph (with around 20% endomorph).

Thanks in advance.
Sangeeta
- Bryan DiSanto
  
  Shoot for this —
  
  1: 3 sets x 12 reps
  2: 3 sets x 12 reps
  3: 3 sets x 15 reps/side
  4: 3 sets x 60-120 seconds
  9: 3 sets x 20-25 reps
  12: 3 sets x 60 reps
Sangeeta Sinha

Thanks so much, Bryan.

The Stacked 12: 12 Ab Exercises You NEED To Do To Build A Six-Pack In 2016 [Exercise Lists]

Six-Pack Ab Exercise 12: Bicycle Crunches

How To:

Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

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