Core

Bicycle Crunch

A great way to hit your upper abs, lower abs, and obliques all in one move.

A dynamic exercise that works both the rectus abdominis and obliques through a combination of twisting and pedaling motions.

How to do Tips

Body Part: Core
Level: Beginner
,
Intermediate
Muscles: Abs
Obliques
Modality: Isolation
Direction: Rotational
Equipment: Bodyweight
Mat
Goal: Hypertrophy
,
Endurance

How to do:

1. Lie flat on your back with your hands behind your head and knees bent. 2. Lift your shoulder blades slightly off the ground. 3. Bring your right elbow towards your left knee while extending your right leg. 4. Switch sides, bringing your left elbow towards your right knee while extending your left leg. 5. Continue alternating sides in a pedaling motion for 20-30 reps (10-15 per side). 6. Perform 3-4 sets total.

Tips:

- Avoid pulling on your neck; use your abs to lift your torso. - Keep your movements controlled and deliberate. - Exhale as you twist towards your knee. - Focus on engaging your core throughout the exercise.