How to Do a Bicycle Crunch with a Bosu Ball

Learn how to do a bicycle crunch with a bosu ball from personal trainer Rachel Shasha in this exercise ball workout video from Howcast.

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Using a stability ball or a bosu ball can really amp up your workout. Let certified personal trainer Rachel Shasha show you all the great exercises you can do with one in these videos.

 
 

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Transcript

So if you want to do a bicycle crunch on the BOSU ball, what you're gonna do is you're gonna lay back, you're gonna make sure your lower back is flat up against the balls. So you wanna make sure there's no space in between your back and the ball. Hands behind your head, and there's a couple ways you can do this. The first is you can just take one leg out, you can pull it in and then bring it back out. You want to make sure that your chin stays away from your chest, you look up at the ceiling you will help do that. Hands are open, arms are lifted. Breath out on the way up and on the way down. So just, and then back in. And then you can switch legs. It's good to stay on one leg at a time because you get to isolate one side at a time and it really puts pressure on your lower abs, you'll feel by using your legs at the same time. If you wanna try another more advanced move what you can do is scoot a little bit back so that you have full balance on the ball and then lift both legs and then twist from side to side. Just a little bit more advanced to stay balanced on the ball. And then another option you can do is take one dumbbell, and this is definitely a more advanced move, bring it behind your head and then again with one leg pull it in, and then bring it back out, pull it in and bring it back out. And by doing these on a BOSU ball, you're not only getting your lower abs by using your leg but you're getting your upper abs at the same time.

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  • Rachel Shasha

    Rachel Shasha is an NSCA-certified New York City-based personal trainer and fitness instructor. She has studied exercise physiology, nutrition, and psychology with degrees from both UCLA and USC. She integrates this educational training into the holistic approach she takes to training her clients.