How to Get Six Pack Abs : Bicycle Crunch Exercises for the Abs

[SakiWatari]

Does it affect the quality of your workout at all if you can't straighten your knees completely? My knees caps are not placed where they are supposed to be, so I can't straighten my leg COMPLETELY, I can get very close though. Should that matter?

[msmprodutionz]

Without that last bit, I would've never known how to get up :O

[robybaggioable]

@ArvinAngelo

Yeah.. At first I was a bit confuse on how on

how to manage my diet program to get the

perfect abs.Its like will I be losing weight or

do I need to diet? Good thing I found this

AmazingAbs.info

And Ive learned a lot through its scientific

explanation on this. And now, I couldnt be

more happy to have this shape..:))

[89lolica]

this guy just got arrested for child abuse

[SimranCandyMann]

@89lolica dude thats another jacob garcia ... they look nothing alike

[zachw96]

I'm 15 and I'm not fat but I cant get abs any1 got some ideas

[DougieBarclay]

@zachw96 diet. abs are made in the kitchen not in the gym. cut down on carbohydrates and fatty foods and start eating healthier protein rich meats, and eat plenty of vegetables/fruits and drink lots of water. ---No more--- CocaCola, KFC, sweets, etc.

[rminitials]

@zachw96

What do you mean you can't get any abs? Everyone has them... literally, everyone. All it takes is a good nutrition plan and some cardio.

[Luisin88]

Got some signs of abs but I'm still with a fat belly. :(

Would be a good idea to do this on a bed? Like I could wake up do set of crunches on the spot then go back to rest.

[DougieBarclay]

@Luisin88 diet and cardio.

[MaxxoRelaxo2]

@Luisin88

No, don't do that... you'll hurt your back. Your mattress bows to support your weight and that rounds your back placing stress in areas that normally shouldn't be stressed during this exercise.

[twoeaglesch]

@Luisin88 you'll definitively get a fat belly with that mentality, it takes a lot of devotion, but it pays off

[3dwin014]

How about the breathing technique? When to inhale and exhale?

[xXMWIX]

@3dwin014 once you have exhaled its common for people to inhale almost straight after but ye no each to his or her own

[3dwin014]

@xXMWIX U mean I can inhale and exhale based on my own method as long as I inhale and exhale?

[599xomekxujek568]

Over lace your fingers and put it on your head? Won

[crazygrouzin]

actually this is the best exercice for abs.. do 4 set of 20 each day and u will see fast results..

[zZH3ndr1x]

@crazygrouzin Each day? I thought the muscles had to relax as to repair them selves? :)

[MrBearLord]

@zZH3ndr1x You can do workout exercises with your own weight on a daily basis (like pushups, and the stuff shown here, etc). You only need to rest one day if you are using dumbbells, or any kind of extra weight.

[zZH3ndr1x]

@MrBearLord Okay thanks, is there sort of regime that I could follow?

[MrBearLord]

@zZH3ndr1x Well, i do exercises on almost every weekday. Push-ups, abdominal exercises, pull-ups, and i run a few kilometers every day. Although if im really tired, didnt sleep enough the previous night, or simply dont have enough time (school...) i just have a day rest, then continue the work on the next day.

Its good for your health and will increase your stamina. Of course your muscles will stop developing in size eventually, but by that time you probably wont be able to stop the exercises :)

[zZH3ndr1x]

@MrBearLord Well, I am training to do Parkour, so I am not that bothered by size, thanks for help, Peace and Love mate :)

[MrBearLord]

@zZH3ndr1x Oh thats great! I am also interested in parkour, but sadly i have no place where i could practice :'(

Imho, agility is more important than muscle size and overall strength :)

[cbolger81]

By telling people to overlap their hands behind there head will put unwanted strain on their neck when pulling the head forward which will cause injury. this is very poor posture. placing the hands at the side of the head is far more practical to avoid neck injury

[vielgluck86]

@cbolger81 I agree. Fingertips should be placed right behind ears. It is a lot safer for your neck and the more flared out your elbows are, the more intense the exercise will be

[MegaSkatersforlife]

i cant wait till i have a 6 pack they look so dam cool!

[DietBorneo]

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body.

[gabecruz123]

i tried this on my wood floor and it hurt my lower back LOL

[DougieBarclay]

@gabecruz123 put a towel folded over itself under your back heh

[fitnesswithaaron]

great video, checkout my channel!

[scottyiscute]

Over lace your fingers and put it on your head? Won't that damage your neck?

[LoosersFTW]

Well explained and demonstrated, thanks

[Arkwielder4]

@Thejaylehol....Tyvm great way of explaining it:)

[Arkwielder4]

Ehh im 15 meduim size is it normal that after 3 weeks i have good visible abs? I wanted them for wrestling but im wondering since i built them realy fast will it have anythin to do with how much strength ill have?...TYVM

[bradkrit]

Best expert village video I have ever seen! Normally the shortness totally ruins the video and they have morons babbling about their opinions. Thanks!

[sjihaat]

was the pretentious instruction how to get up necessary?

[themethod62]

i dont see the one with the hearts

[AlexanderTheGreat91]

The video I saw before this was for sit up's and said not to lace hand behind head b/c then you curve your back. Is it safe for these since your mainly laying down?

[stepsister8]

@h3rmanmunst3r i dont see the give me 4 week abs video

[cmoney1928]

sorry bro, i had to give you 2 thumbs down because it took you 40 seconds to get to the point.

[watchuproblem]

ok now i hav a way to lose belly fat so can someone tell me how to lose manboobs? lol but no im serious.

[Ivanhazuhmuffin]

@watchuproblem Run. Alot

[PSMatt36060]

Why does the guy in this video have a decent looking chest, and alright arms, yet no shoulders? Big everywhere else + small shoulders = still looking puny.

[MuayThai5551]

i doing 300 sit-ups and 200 crunches, i go running for 25 min and rope jumping for 16 min every day. And i train muay thai 2x per a week and i have visible abs. 182 cm tall, 63 kg.

[watchuproblem]

@MuayThai5551 nobody cares.

[euheide]

@MuayThai5551 If you're such a show off why not make a video instead of boasting on the comment section ;)

[sofargone561]

@MuayThai5551 doing all that everyday is stupid. abs are just like every other muscle and should not be worked out everyday try 3 days maybe even 4 days a week with at least 1 day of rest in between and make the ab workouts more intense ull see better results

[ninelevelsdeepful]

@Qwamph lose fat. workout every other day. NOT EVERY DAY. working out everyday is bad. losing fat will show your abs even if you never do sit ups. once you loose fat, then work your abs. you can't do it in 2 weeks. impossible. it a little over 2 months to get good abs. i'm 15 trust me dude just stay very consitant every other day do like a 10 min. ab workout. after about 1-2 months you'll start getting them. and trust me... the chicks do go wild over you...

[eb4y3r87]

Haha you're dumb, nice video

[KingofRockandRoll511]

@Russell101 Probably your obese, maybe next time try considering managing your diet like more fruits, less rice and meat and exercise regularly. For me I eat avocado and apples and i play tennis every day. But if your not obese, the next time you do it, try doing it at a certain counting like ten counts per set, until you can raise the counting to 20 then 50 and so on.

[KingofRockandRoll511]

Respond to this video...  And if it still does not work out, probably your doing something wrong try to analyze..

[wildcats520]

@Russell101 Same problem here man. This video is trying to kill people because it doesn't tell us that we NEED to have Life Alert to perform this exercise

[adam12many]

@Russell101 roll over multiple times

[1xgersx1]

LOL..

[doortome]

ok has any one been doing this type of crunch and got some form of abs out of it. i really wanna know :o

[GoodAssVideos]

fricken dandruff shampoo commercial

[MuayThai5551]

The bicycle crunch is one of the most effective exercises for toning your abdominal muscles and helping you get those six-pack abs you've been looking for.

[MuayThai5551]

The Svinja i have 140 pounds and im 6 feet tall, i am doing 300 abdominal crunches and 320 situps, every evening i go running for 30 min and jump rope 6 min and i have visible abs. + doing muay thai twice per week.

[joetavish]

@MuayThai5551 good man that's so light for 6 ft tall! good fitness though keep up the good work sir! cheers

[MrCHAINGANG54]

Wow! Good one.

[FashionistoIRE]

I'm fucking sick of seeing that top comment on every video that has to do with abs!

[EASTWOOODXD]

it works

[Jayr0cc187]

I've always weigh like 220 lbs through out the year. I started exercising, and I actually gained some weight. like 6-8 lbs in a week. It was weird. now im losing it All i been doing was jogging, and cardio exercises. I dont really have a routine, or program I follow, I jus jog a certain distance, crunches, bicycles, excessive jumping jacks. w/e to exercise...But I do feel noticeably better like, I know i still have a lil weight on me chubby like, but i feel better. its weird.

[TheSvinja]

hey i have 143 pounds and im 6.1 feet and i am doing 100 - 150 abdominal crunches,200 -300 sit-ups, every morning i go waling/running for 30 min, every evening running/walking for 30 min and in the day i ride my bicycle and jump rope 20 min twice per day. I want to know how fast can i get abs and how fast can i loose stomach fat by doing this every day

[Vanz180sx]

@TheSvinja Crunches and sit-ups are actually bad for your back, and don't even help much to begin with... Bicycle Crunches are honestly, one of the best things you can do. There was some study done not too long ago; and basically the top three ab exercises were Bicycle Crunches, Captain's Chair, and crunches on an exercise ball.

[msLobinaa]

@TheSvinja holy shit son. oh and plus you have to eat well too right?

[TheSvinja]

@msLobinaa

yes but now i have a new routine : now im doing cardio every day and ab routines every other day and drink lost of water and eat healthy

[msLobinaa]

@TheSvinja ahhhhh excellent. hope it works for you! :D

[RaMpAgExMoDz]

@TheSvinja thats a lie

[justplainly]

I can't ride a bicycle.

[juniormafia132]

Great thing is ur ass wnt fall off this bike

[jagborisundsvall]

@h3rmanmunst3r can't find it, post the "watch?v=blablabla" plz :)

[mmafanification1]

@h3rmanmunst3r there was no video with hearts in the tittle :S

[occellot]

@h3rmanmunst3r

thats nice to know =]

[BassBitz]

@h3rmanmunst3r couldn't find it, but I have a feeling it's somethin like a rick roll?...

[IamHexxorz]

You don't need no exercise mat I did it on the hard floor just fine for months

[StormZephyr]

@IamHexxorz Isn't that murder on your back?

[IamHexxorz]

@StormZephyr not really depends on the person the only problem i will admit to is my tailbone i need a mat to do proper situps but abs are fine for me

[gerfall]

@IamHexxorz I do them on a rug.

[Geolink2349]

@IamHexxorz I mean if you don't want any future back pains from doing on the hard floor, then people would suggest a mat. But I agree, you can do just fine without it.

[wei0978]

You are not bending at the waist you are rotating your core. Just like how people do a crunches and do a twist as the come up this is the same except you are moving your legs as well.

[cabletech02]

You should never rotate your body while bending at the waist. Unless you'd like to herniate your disks.

[wonderwall2112]

Try a unicycle crunch

[No1Richman]

this guy doesn't know what he's talking about, you should never ever hold your head while doing sit ups as it causes irriversible spinal damage.

[TheBicolano15]

thank s for your help

[Boghman22]

Wow, the only good video ExpertVillage ever put out.



[76Cent]

@Boghman22 ROFL, you beat me to the comment. About 99.99% of their videos have a negative like/dislike ratio.

[Blindykid]

do i have to have a 6 pack to even do this?

[squelchy451]

@Blindykid No, but you should probably do this exercise if you want a six pack

[DragonRider520]

Idk if im doing it wrong.. I feel like I look stupid when im doing it

[TheLazy3232]

i did this exercise and poop came out

[MetalOmgz]

@TheLazy3232 haha wow

[iLieAboutMyAgeLOL]

@TheLazy3232 yum

[lronPriest0fMetal]

@TheLazy3232 Why is this thumbds up?

[koOl8056]

@TheLazy3232 kid stop copying people, get a damn personality

[keundog21]

@TheLazy3232 my abs are hurting from laughing so hard reading that! lol

[pervychika666]

@TheLazy3232 GROSS!!!

[ArcadeSean]

these are easy but hurtt!

[nikkiforever2007]

i'm sure you would fart A LOT in the process of that excercise

[Zoloph21]

1:24 - 1:35

OMG! Ive been doing this workout for six months with no results. Thank god you posted this more in depth video, I was doing the technique all wrong. Thanks expertvillage <3<3<3

[soufman08]

@Zoloph21 lol what are u serious?

[MilitantBlackGuy1]

@Zoloph21 You have to be a retard to do it wrong for half a year, the whole point of doing stuff like this is to be able to feel your muscles working, did you think it was normal that your neck hurt when you did situps or something?

[Ougk]

is this exercise for all the area of abs or just the abdominal oblique?

[MattSaucee24]

does this workout come with training wheels ..lol

[31428571J]

How many though?

[Mikecb10]

I WANT A AB WORKOUT THAT MAKES ME THROW THE HELL UP!!!!!!!!

[MajkeTiTvoje]

@Mikecb10 try wrestling a deer without using your arms

[Mzee1084]

So do I need to put my hands flat to my sides when I am done and raise up or can I be lazy and just roll over?

[kltiswhoib]

Must put a hell of a strain on your neck doing it like that. I've been working out for years and I know better than to use that kind of form.

[Chipmunksdancehall]

As anyone typed in "bicycle" in the search box?

[DjCroatia1993]

I went here because I was too damn embarrassed to ask my instructor how to properly do these... being in MMA they'd expect you to know these things..

[Dzjennek]

You need more exercises to get a real six pack but this works.

[soufman08]

@Dzjennek will this give you a type of six pack though?

[TehKitteh01]

I can only do 2 reps of 25 of these. Man they really work the muscles.

[kaitlin195]

@TehKitteh01 Me too lol.

[adfadfewfrewafawefaw]

1:25 "Place both (feets) on the mat"

[BMcCune1990]

Great exercise but. The only problem I have is if it should be measured in repetitions or elapsed time.

Can anybody help?

[hawkermana132]

biiiiiiiiiiiicyle biiiiiiiiiiiiiicycle......i want to ride my bicyCAL! i want to ride my biiiike.

lol great exersize, thx for the demonstration. =)

[angusforever]

i get the pop and im 18, i think its normal

[TSGS21]

Is ironic that this supposed to be the best AB exercise and at the same time is the easiest to perform.

[soufman08]

@TSGS21 yeah sounds too good to be true but im going to try it see if it makes my abs visible

[LoserBo1]

if you want to make this more challenging, hold a dumbell behind your head, preferably a 5-10 lbs. dumbell. Other than that, this workout is a good exercise.

[steinwaytony]

I couldn't figure out how to walk myself up after the exercise. I am still on the floor.

[TheSomeguy101]

LOLOLOLOLOLOLOLOL. A mayanaise commercial right before an ad video nice. Um, you have to lose weight an then you get a six pack.

[godmode9]

this is the most effective type of crunch Bicycle crunch – 248% Crunch with heel push – 107% Captain’s chair – 212% Ab roller – 105% Exercise ball – 139% Hover – 100% Vertical leg crunch – 129% Traditional crunch – 100% Torso track – 127% Exercise tubing pull – 92% Long arm crunch – 119% Ab rocker – 21% Reverse crunch – 109%

[orielmano]

can anybody reply back.?

if i do this thing everyday in how long will i start seeing a bit from the six pack?

[Jezzeboy1928]

@orielmano Hi. If your do a variety of abdominal exercises every day for about 5-10 minutes you should see results within a month. you have to be consistent though.

[orielmano]

@Jezzeboy1928 ty :) ill try my best

[dgb751]

i think that you should also hold-in & tighten your abs as u do them.

[TyBeast01]

the allstate guy in the ad looks like he should watch this video too

[weedyak]

put your feet down act your age u fool

[tycarlty]

how many should you do a day  2 get the best results?

[GiantDagger2]

How much would you recommend for a beginner?

[seeyainthenextlife]

thx i got now 6 packs

[Tommo1593]

Is plank just as effective as bicycle crunch?

[soufman08]

will this give you abs or just a flat stomach?

[ThaGiver]

doing it everyday is stupid, your muscles need to grow, if you keep breaking them down it will take longer. you need to build them up and destroy them back down

[tehshortnoob]

How many should I do?

[bbbdinoo]

@JasonGreen165 I got like 10% of body fat...

[Ilikesoda100]

I do at least 90 reps everyday. Is that too little?

[bluetube147]

i normally do 30 of these (reps) and i do 3 sets

You want to test your self u wanna do 3 - 2 sets and see howmany reps your able to do It depends on YOU

And remember its SUPOSE TO HURT! =D (the pain feels so good haha)

Workout 3-4 times a week (once again depends on what u can handle and dont forget about eating healthy and cardio)

[bluetube147]

i normally do 30 of these (reps) and i do 3 sets

You want to test your self u wanna do 3 - 2 sets and see howmany reps your able to do It depends on YOU

And remember its SUPOSE TO HURT! =D (the pain feels so good haha)

[Ilikesoda100]

You should do multiple sets for best results

[Ilikesoda100]

Alright. Finally, a video with abdominal workout. I am currently workin out a lot because I play basketball. My abs are pretty strong, I just needed a way to work out my oblique for a stronger core and better body tone

[championkhan]

Thanks. I am really liking this burn!

[harryharryharold]

your ment to move your shoulder to the knee not the elbow...just sayin

[KurotoraSan]

What is the best way to get nice abdominals?

;Should I focus entirely on this single exercise and do a lot of reps or should I do this one (fewer reps) and 3 other abdominals exercises?

[ineedabs6]

thank alot your fucking awesome

[whewkid]

how many should i do to get 6 pack?

[Xanternn]

@whewkid Don't exactly set a "maximum" of bicycle crunches to do. Simply do them until you can't anymore, cool off, and repeat. Do 3 sets. Do them every other day! I did these and got my six pack a little over a month.

[whewkid]

@Xanternn thanks alot

[takanuvathegreat]

@Xanternn how many in each set? is thirty too many?

[Xanternn]

@takanuvathegreat I never set a "minimum" or "maximum" amount. When I first started doing these I paced for at least 30, repeated again, and my third time I pushed for 15. (If you do these right, you'll feel the burn and probably won't be able to finish the last 15) 30 is a good number to shoot for, but it's mainly about pushing yourself to the limits. Good luck!

[takanuvathegreat]

@Xanternn okay awesome thanks

[Xanternn]

@takanuvathegreat Glad I could help.

[donkomupp]

I can't ride a bicycle

[drumline17]

@donkomupp Do tricycle crunches

[Picquet]

@drumline17 and unicycle crunches.

[MegaSlushy]

@donkomupp if you cant ride a bicycle, why the hell are you even thinking about learning how to get a 6 pack yet?! you will do so much work yet you still have inches of fat covering the 6 pack you want.

[billygundum]

@donkomupp uuuuhhh:(

[KingGhidorah3000]

@donkomupp HAHA. You made my day. THX!