Daily Archives: April 2, 2018

Bicycle Crunch #AToZChallenge


 

Focus on your health, not your weight.

 

Nowadays people mix being healthy with being slim. That is not correct at all. We never pay attention to any of our body parts unless it aches. Don’t let it happen. Take proper care of your body and keep pain at a distance.

Bicycle Crunches

Lie flat on the floor with your lower back pressed flat into the floor. Place your hands behind your head. Bend your knees and keep both feet soles on the floor. Contract your core muscles. Now pull your left knee upwards towards your chest and keep right leg straight in the air not touching the ground. Same time lift your head and try to touch your right elbow to your left knee. Lower your leg and arm while bringing up the opposite two limbs. Now touch left elbow to the right knee while the left leg rests in the air. This completes one crunch. Your legs motion would be similar to that of pedaling a  bicycle. Never yank your head with your hands during the exercise. Your movements must be controlled.

Start with 1 sets of 10 reps. Gradually, you can increase the number of reps and/or set as per needed. You can also time yourself for say 30 seconds or 45 seconds.

This works on your core and tones your legs as well. Remember to tighten your core while performing this. If you use your back instead of abdominal muscles then it may give you a backache. So please do properly and carefully.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

Body part of the day – 

Backbone 

Backbone or spine is the most vital part of human body. It is very important to take good care of your backbone. We often unknowingly hurt our spine in our day to day activities. Just by being aware of your body movements and correcting them you can help your spine. While walking, sitting, etc. we have to “watch out our back”. Don’t arch your back while walking. Walk straight with the shoulders pushed back a little.  Look at your sitting posture right now. Yes, that is not correct. You have to sit with your back straight. Even while using your computer you can sit straight. Just pull your head up and straighten your backbone. Come on, give it a try. Yes, like that. Now after sometime again check your posture because since it is not in your habit, you will again arch your spine.

  Next is lifting position. Do not just bend over for picking anything. That hurts the backbone. Bend your knees and then pick the object. If you keep these simple things in your mind, your backbone will really thank you.

Image result for bridge exercise

Bridge exercise is another simple move you can do for your back. For doing this you have to lie flat on the floor with knees bent and hands by your side. Now lift your hips upward toward the ceiling. Hold. Slowly lower down. Along with back it also works on your core and glutes.

Lastly, let your spine really rest while sleeping. If you have backache problem then do just one thing. Sleep straight on your back WITHOUT a pillow. It will double the benefit if you sleep on the floor (hard surface, no bouncy n cozy mattresses)

Tip of the day

It is perfectly ok if you are not able to touch your elbow to the knee. Don’t force your body. Start slow and gradually you will reach there. If at all this seems to be hard for you, just do cycling. Skip the hands’ motion.

Now you have two workouts. Go. Love your body.

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

 

GIF created by GIPHY.com, source video, image source

My previous posts of the #AToZChallenge –
A – Alternate Jackknife

Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , | 25 Comments

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