![]() ![]() So bicycle crunches not only bulge the abs forward, weakening the center of your rectus abdominis and stretching the connective tissue sideways, but they also splay your abs apart diagonally at the umbilicus (the belly button). This is caused by a shearing action of the obliques that occurs when you combine twisting with forward flexion of the spine. The cross-over element of a bicycle crunch further separates the abs directly at the belly button, the most vulnerable point in the connective tissue. When performed repeatedly, this forward bulging pressure forces the muscles to spread apart, causing diastasis recti. The crunch element of a bicycle crunch bulges the abdominal wall forcefully forward, weakening the very center of your abdominal muscles and compromising the connective tissue that runs up and down the center of your rectus abdominis, your 6-pack muscles (whether or not it’s visible, we all have a 6-pack under there somewhere). Yes, even men can self-induce diastasis recti! Over time, this repetitive stress can separate your abdominal muscles, widen your waistline and create a pooch (for men as well as women). Although they do strengthen some of your abdominal muscles, bicycle crunches compromise the linea alba, the connective tissue that runs along the midline of your abdominal wall, and actually weaken the center of your abs. What’s wrong with bicycle crunches?īicycle crunches are essentially a double-whammy for your abs – and I don’t mean that in a positive sense. You might have even performed these yourself! I know I did… that was before I learned that bicycle crunches both cause and worsen diastasis recti, the medical term for abdominal separation. Very similar to the cross-over crunch, both of these popular exercises involve drawing the elbow to the opposite knee while crunching the abs and rounding the spine. ![]() If you’ve ever set foot in a gym, you’ve probably witnessed someone performing bicycle crunches. The Verdict: Unsafe How bicycle crunches impact your core This is the final installment in our multi-post series exploring whether common exercises are safe or unsafe for core health.
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