Overview
How to do it
- 1
Starting Position
Lie on your back on a mat or another comfortable surface.Place your hands behind your head with your elbows flared out.Lift your legs off the floor and bend your knees to 90 degrees. This is your starting position.
- 2
Execution
Raise your head, shoulders, and feet off the floor, and keep your core tight.As you lift, rotate your torso so your right elbow moves toward your left knee.At the same time, extend your right leg while keeping it elevated above the ground.Move into a cycling pattern by bringing your left elbow toward your right knee as you straighten your left leg.Alternate this pedaling action, and keep your core engaged without pulling on your neck with your hands.
- 3
Breathing
Exhale when you twist and draw your elbow toward the opposite knee.Inhale as you change sides.
- 4
Repeat
Keep pedaling for the prescribed number of repetitions or for the chosen time interval.
Form tips & common mistakes
Use slow, controlled reps so the abdominal muscles do the work effectively.
Press your lower back into the floor to stay in proper form. Keep the focus on the twisting motion and use both the upper and lower body.
Do not tug on your neck with your hands. Lift your upper body with your core instead.
Muscles worked
Obliques، Rectus Abdominis، Hip Flexors، Quadriceps، Tensor Fasciae Latae، Sartorius، Quadriceps:The quadriceps، located on the front of the thighs، are engaged as you extend and straighten your legs during the bicycle crunch movement، Tensor Fasciae Latae (TFL):The TFL is a muscle located on the outside of the hip and is involved in the rotational aspect of the bicycle crunch
