Bodyweight Training

Bicycle Crunch exercise

The bicycle crunch is a dynamic abdominal exercise that targets the rectus abdominis and obliques, promoting core strength, stability, and definition. By mimicking a pedaling motion with alternating elbow-to-knee contact, it engages multiple muscle groups at once and helps improve coordination, making it a staple in effective core training routines.

Bicycle Crunch exercise demonstration

How to perform Bicycle Crunch

  1. Lie flat on your back with your hands behind your head and your knees bent.
  2. Lift your head, shoulders, and feet off the ground.
  3. Extend your right leg out straight while bringing your right elbow toward your left knee.
  4. Twist your torso to meet your elbow and knee as close as possible without pulling on your neck.
  5. Switch sides by extending your left leg and bringing your left elbow toward your right knee.
  6. Continue alternating sides in a pedaling motion while keeping your core engaged.
  7. Repeat for the desired number of reps or time while maintaining controlled movements.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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