Most people do bicycle crunches wrong π©
If youβre not rotating your core, youβre missing the entire point of the exercise!
β
Incorrect: Moving legs only β no core twist = minimal ab activation.
π₯ Correct: Controlled core rotation β obliques and abs fully engaged!
Learn the difference and get the most out of every rep πͺ
#AbsWorkout #CoreTraining #FitnessTips #FormCheck #HomeWorkout
17 Comments
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Hello im 13 old boy and im trying to get six packs and good obliques and i need an good exercises gor that can you tell me some oh yea and by the way you look very goodβ€
I don't understand the difference
I do have a question are yoir shoulders off the ground the whoke time or do you put them all the way down before going to the other side??
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LHS=RHS πππππ
Is it reduce belly fat??? Or tell me the benefits of these crunches ππ
Almost same
Beautiful dawgs
Tell me what is difference between that
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no change at all
That looks π₯π₯π₯
Find 3 differences, and you will earnπ° 3 million πππ
After vs after
@AmXmes same this is my work out:
Got you. Abs, arms, calves = the βshow musclesβ + the ones people notice when youβre walking around. And good news: you donβt need a gym to start. Just your body + consistency.
Since youβre already doing water + cleaner eating, this stacks perfect. Muscle = food + training + sleep.
Simple 3x/week plan. 20-25 min. No equipment needed:
1. Arms – Biceps + Triceps
Do 3 rounds, rest 60s between rounds:
– Push-ups 12-15 reps β hits chest + triceps. Canβt do 12? Do knee push-ups.
– Chair dips 10-12 reps β triceps. Use a chair/bench at home.
– Pike push-ups 8-10 reps β shoulders/arms.
– Plank to push-up 10 reps β arms + core together.
2. Abs – Core that actually shows
Donβt just do crunches. Abs show when you train them + drop body fat with water/clean food.
3 rounds:
– Plank 30-45 sec hold
– Dead bug 10 each side β protects lower back
– Leg raises 12 reps β lower abs
– Bicycle crunches 20 total β obliques
3. Calves
Calves are stubborn but they grow with reps + weight.
3 rounds:
– Standing calf raises 25 reps β slow up, 2sec hold at top, slow down
– Seated calf raises 20 reps β sit on chair, put backpack with books on knees
Do these while brushing teeth or waiting for water to boil. Easy reps add up.
3 rules so you actually grow:
1. *Protein*: Muscle needs building blocks. Aim for palm-size protein each meal – chicken, eggs, tuna, beans. Since youβre packing lunch, toss extra chicken/eggs in there.
2. *Progressive overload*: Next week do 1 more rep or 5sec longer hold than last week. Thatβs how muscle grows.
3. *Sleep*: 7-8hrs. Muscle builds when you sleep, not when you train.
Start with 3 days/week. Mon/Wed/Fri works. Other days = water goal + walking. Rest days = growth days.
Yhbtop Just legs and glute