Exercise
Bicycle Crunch
The Bicycle Crunch is a controlled core exercise that builds strength and coordination by combining rotation with alternating leg movement.
Bicycle Crunch
The Bicycle Crunch is a bodyweight core exercise performed on the floor that uses a slow, alternating pattern to train your midsection through rotation and controlled movement. It is useful for improving core strength, coordination, and control without the need for equipment, making it easy to include in many workouts.
You should feel the movement mainly through the front and sides of your core as you rotate and extend each leg. Keep your lower back lightly pressed into the floor, move with control rather than speed, and use a smooth, steady range of motion so the rotation comes from your torso instead of pulling with your arms.
This exercise fits well into core-focused sessions, warm-ups, or finisher circuits where control matters more than speed. To make it easier, keep your feet higher off the floor and reduce the rotation range, or make it harder by slowing the tempo and fully extending each leg on every repetition.
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How to Perform the Bicycle Crunch
- Lie flat on your back with your hands placed lightly behind your head and elbows flared out to the sides.
- Lift your shoulders and upper back off the floor while engaging your core and drawing your navel toward your spine.
- Bring your right knee toward your chest while simultaneously extending your left leg straight out a few inches above the floor.
- Rotate your torso to bring your left elbow toward your right knee, keeping your elbows wide and neck relaxed.
- Exhale as you rotate and crunch, focusing on the contraction in your obliques rather than pulling on your neck.
- Switch sides by extending your right leg while bringing your left knee toward your chest, rotating to touch your right elbow to your left knee.
- Maintain a stable lower back by pressing it into the floor throughout the movement, avoiding any arching.
- Continue alternating sides in a fluid, controlled cycling motion, breathing rhythmically with each rotation.
Important information
- Keep your elbows wide throughout the exercise to avoid neck strain; the movement should come from your core, not from pulling your head forward.
- Make sure your lower back remains in contact with the floor at all times to protect your spine and properly engage your abdominals.
- Focus on the quality of the movement rather than speed; a slow, controlled bicycle crunch is more effective than rapid, jerky rotations.
- If you feel any neck discomfort, try placing your fingertips at your temples instead of behind your head.
FAQ - Bicycle Crunch
The Bicycle Crunch primarily engages your rectus abdominis (six-pack muscles) and obliques (side abs). It also activates your hip flexors and to a lesser degree, your lower back muscles, making it one of the most effective exercises for comprehensive core development.
Lie on your back with knees bent, hands behind your head, and elbows wide. Lift your shoulders off the ground, bring one knee toward your chest while rotating to touch it with the opposite elbow, then switch sides in a fluid pedaling motion. Keep your lower back pressed against the floor throughout the movement to protect your spine.
Beginners can slow the movement down and reduce the range of motion, keeping feet higher off the ground. To increase difficulty, extend the straight leg closer to the floor without touching it, slow down the tempo to increase time under tension, or add resistance by holding a weight plate across your chest.
Avoid pulling on your neck with your hands—instead, support your head lightly while using core strength for the movement. Don't rush through repetitions; controlled movement ensures proper muscle engagement. Finally, never allow your lower back to arch off the floor, as this can lead to strain and potential injury.
Incorporate Bicycle Crunches into your routine 2-3 times per week as part of a comprehensive core workout. Start with 2-3 sets of 12-20 repetitions per side, and allow at least 24-48 hours between sessions for your core muscles to recover properly.
Bicycle Crunch
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