Bicycle Crunches

Advanced
Core, Lower Back Low Bar or TRX
Yoga

Benefits

Targets lower abs

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 25 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
61
Average BPM
125
70% of max
Max BPM
177

Heart Rate Reserve: 55% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,062
Calories
219.0g
Carbs
88.3g
Protein
58.2g
Fats

Micronutrients

Sugar: 5.2g
Sodium: 1,170.8mg
Cholesterol: 248.9mg
Serving: 364.3g

Meal Preparation

Method: Boiled
Prep: 12 min
Cook: 44 min

Calorie Balance Analysis

Calorie Intake
2,062
from food
Calories Burned
541
during workout
Net Balance: +1,521 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~545 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 1.6 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
19 years
Gender
Male
Weight
73.2 kg
Height
1.79 m
BMI
22.8
Normal
Body Fat
21.1%
Lean Mass
57.7 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 1.6 liters of water daily.

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