Bicycle Crunch

Lying down, you pedal as if riding a bike, crossing knee to opposite elbow to work the entire abs and the obliques.

Beginner · Recommended Sets: 3 sets x 10-15 reps each side · Obliques, Upper Abs, Lower Abs

Bicycle Crunch — Points to Check Today

  • Don't pull your neck with your hands — Pulling your head with your hands only strains the neck and works the abs less. (Interlocking your fingers and yanking your head into the twist)
  • Keep your lower back on the floor — If your lower back lifts, it gets strained and the abs disengage. (Dropping your legs too low so the lower back lifts off the floor)
  • Focus on the twist over speed — Going too fast loses the oblique contraction. (Just flailing your legs fast with momentum)

Bicycle Crunch — How to Do It / If You're New

  1. Lie on the floor with hands resting lightly beside your head and legs raised, knees bent to 90 degrees.
  2. Keeping your lower back on the floor, curl your upper body up slightly.
  3. Draw one knee toward your chest while twisting the opposite elbow toward that knee.
  4. At the same time, extend the other leg out long. Alternate rhythmically side to side.