Bicycle Crunch
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The Bicycle Crunch is a dynamic bodyweight exercise that mimics pedaling a bicycle while alternating elbow-to-knee touches in a crunching motion, primarily targeting the rectus abdominis, obliques, and transverse abdominis for enhanced core strength and rotational power. It requires no equipment, making it ideal for home or travel workouts. Beginners to advanced athletes benefit, as it improves abdominal definition, stability, and functional torso control without spinal strain when performed with proper form.
How to Perform Bicycle Crunch
- 1Lie flat on your back on a mat with your hands placed lightly behind your head, fingers interlaced without pulling on your neck.
- 2Lift your shoulders off the ground, engaging your core, and bend both knees to a 90-degree angle so your shins are parallel to the floor.
- 3Exhale as you simultaneously extend your right leg straight out toward the floor (hovering it just above the ground) while twisting your torso to bring your left elbow toward your right knee.
- 4Inhale as you return to the starting position with control, keeping your shoulders lifted and core tight.
- 5Exhale as you switch sides: extend your left leg straight out and twist your torso to bring your right elbow toward your left knee.
- 6Inhale and return to center, then repeat the alternating motion for desired reps (e.g., 10-15 per side).
- 7**Key form tips:** Keep your lower back pressed into the mat to avoid arching; move slowly to prioritize control over speed; gaze slightly upward without straining your neck; common mistake—pulling on your neck instead of using core rotation.
