Bicycle Crunch

Description

The bicycle crunch is a dynamic core exercise where you alternate elbow-to-knee touches in a pedaling motion while lying on the floor. The rotational element heavily recruits the obliques in addition to the rectus abdominis, making it one of the most efficient bodyweight exercises for complete core development.

Muscle Group

Abs, Core

Equipment Required

Bodyweight

Bicycle Crunch Instructions

Lie on your back on the floor with hands behind your head, fingers lightly touching (do not pull on your neck).
Lift both legs off the floor with knees bent at 90 degrees, shins parallel to the floor (tabletop position).
Curl your upper body slightly off the floor. Brace your core and tuck your chin slightly.
Bring your right elbow toward your left knee while simultaneously extending your right leg straight out (parallel to the floor but not touching it).
At the same time, pull your left knee toward your chest. Twist through the torso so your right elbow approaches the left knee.
Reverse the motion by bringing your left elbow toward your right knee while extending your left leg and pulling your right knee toward your chest.
Continue alternating in a smooth, controlled pedaling motion. Keep both shoulder blades off the floor throughout.
Repeat for the desired number of reps total (e.g., 20 = 10 per side).