Bicycle Crunch Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Iliopsoas, Obliques
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bicycle Crunches
How to: Bicycle Crunch
- Lie on your back with your hands behind your head and your knees bent.
- Lift your shoulder blades off the ground.
- Bring your right elbow towards your left knee while straightening your right leg.
- Switch sides, bringing your left elbow to your right knee.
- Continue alternating sides in a pedaling motion.
Common Mistakes
- Arching the back instead of engaging the core.
- Rushing through the movement.
- Not fully extending the legs or keeping them too low.
Modifications
- Perform with your feet on the ground for reduced difficulty.
- Limit the range of motion by not lifting too high off the ground.
Tips
- Keep your core engaged throughout the movement.
- Avoid pulling on your neck; let your abs do the work.
- Move in a controlled manner to maximize effectiveness.
Bicycle Crunch Alternatives
Tags
core
strength
abs
obliques
bodyweight
fitness