Fitness Besties and Victoria's Secret Models Josephine Skriver and Jasmine Tookes begin in the same way they did last year in 2019: Inspire us with unique exercises on her fitness Instagram account. Skriver and Tookes, better known as the workout duo JoJa on Instagram, are always trying new partner workouts or muscle-targeting moves . Last week they showed an outdated version of bicycle crunch.
You can check out the video via @joja, here:
"Bicycles + Booty Band = Killer-Ab-Workout". 19659004] We asked certified personal trainers what they think about the exercise. It turns out that JoJa is striving for something – especially if you want to challenge your core.
Even without a resistance band, bicycle crunches are "one of the top core exercises," says Certified Personal Trainer Astrid Swan . As you move through the crunch, you train different muscles in your midsection. "If you lift your shoulder blades wide with your hands behind your head and elbows, you will attack the rectus abdominis [what you think of when you think abs]," Swan explains. "If you then turn your opposite elbow against a knee that mimics a 'bicycle pedal', you also shoot up your outer inclines." The result? A strong core from all angles.
Adding a resistance band to your feet, as Tookes and Skriver do, intensifies the work. Ben Lauder-Dykes NASM Certified Personal Trainer in the Fhitting Room in NYC, explains that the resistance band increases both the number of muscles needed for movement and ] activates it even more.
If you pull inward to crunch to the side (with your shoulders raised and your knees inward), the torso rotation acts on the upper part of your abdominal muscles and your outer inclinations. At the same time, on the extended leg side, grab the lower abdominal muscles and inner slants as you work to maintain tension in the band. They also deal with your transverse abdominis (the deepest inner nuclear muscle).
A band also helps you do the movement properly, adds Lauder-Dykes. It serves as a reminder to keep your abdominals taut, pelvic, and extended leg – if you miss any of these steps, the band will go limp. "Also, the effect of pulling the knee against the chest against the band can improve the hip flex force which can make someone stronger in the movement," he says.
According to Lauder-Dykes For beginners it can be helpful to add a lightweight resistance band to learn the shape of a bicycle. "Beginners can use it to learn the skill, movement pattern, and correct positions by doing fewer repetitions at a slow, controlled pace to get a good shape, but more sets to create volume and repetition of the movement," he says , (Remember: 5 sets of 10-15 reps instead of 3 sets of 20-30 reps.) As time increases, choose a band with even more resistance. Remember, however, that the most important part of any movement is the correct form. Before adding a heavy band, Swan recommends making sure you can regularly make bicycle crunches without lower back pain or hip flexors
Swan encourages customers to shoot up to 30 crunches in a single set, although you may want to start with sets of 20 and move up if you feel comfortable with the movement. As you can see in JoJas video, crunches just look in unison cooler, so we suggest getting a band and training partner.