Bicycle crunch
A bicycle crunch is a twisting crunch where you bring one elbow toward the opposite knee while the other leg straightens, then switch sides as if pedalling. It works the abs and obliques together.
- Group
- Core
- Equipment
- A mat
- A first set
- 20 reps
How to do it
Start position
Lie on your back on a mat with your hands lightly behind your head, elbows wide, shoulders a little off the mat, knees bent to 90 degrees with shins parallel to the floor.
One rep
- Twist your torso to bring one elbow toward the opposite knee while the other leg straightens out just above the floor.
- Switch sides, bringing the other elbow toward the other knee, like pedalling.
- Each side counts as one rep.
Tempo
About 1.4 seconds per rep, at a controlled pace. A set of 20 takes around 28 seconds.
Form cues
- Keep your lower back pressed into the mat.
- Keep your elbows wide; your hands never pull your head.
- Find a smooth, steady rhythm.
Common mistakes
- Pulling on your neckLet your shoulders do the turning, with your hands only resting behind your head.
- Flapping the elbowsRotate your ribs toward the knee instead of just swinging the elbow.
- Letting the legs dropStraighten each leg higher, away from the floor, so your back stays down.