Lying Bicycle Crunch Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Tensor Fasciae Latae, Quadriceps, Gluteus Maximus, Sartorius, Iliopsoas
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Bicycle Crunch
Visualised Target Muscle Groups
Front
Back
How to: Lying Bicycle Crunch
- Lie on your back with your hands behind your head.
- Lift your legs, bending them at a 90-degree angle.
- Bring your right elbow towards your left knee while straightening your right leg.
- Switch sides, bringing your left elbow towards your right knee.
- Continue alternating in a controlled manner for the desired repetitions.
Common Mistakes
- Pulling on the neck with your hands.
- Not engaging the core during the movement.
- Allowing the lower back to arch off the ground.
Modifications
- Perform the exercise with bent knees to reduce strain.
- Use a mat for additional support under your back.
Tips
- Keep your lower back pressed into the ground to avoid strain.
- Engage your core throughout the movement to maintain stability.
- Control the motion rather than rushing through the exercise.
Lying Bicycle Crunch Alternatives
Tags
core
abs
strength
waist
bodyweight
intermediate