Lying Bicycle Crunch
Description
The lying bicycle crunch is the floor-based bicycle crunch with alternating elbow-to-knee twists. Lying flat with hands behind the head, you crunch and rotate while pedaling the legs. The combination hits the rectus abdominis and obliques together with no equipment.
Muscle Group
Equipment Required
Lying Bicycle Crunch Instructions
- Lie on your back with hands behind your head, elbows out wide.
- Lift your shoulders off the floor and bring both knees up to 90 degrees.
- Brace your abs hard.
- Crunch up and twist to bring your right elbow toward your left knee.
- At the same time, extend your right leg straight out.
- Reverse the motion, twisting to bring the left elbow toward the right knee.
- Extend the left leg as the right knee comes up.
- Continue alternating in a smooth pedaling pattern.
Lying Bicycle Crunch Form & Visual
Lying Bicycle Crunch Benefits
- Hits abs and obliques together
- No equipment required
- Builds rotational core strength
- Strong rectus abdominis activation
- Trains hip flexors
- Classic ab exercise
Lying Bicycle Crunch Muscles Worked
- Rectus abdominis
- Obliques (internal and external)
- Hip flexors
Lying Bicycle Crunch Variations & Alternatives
- Bicycle Crunch
- Crunch
- Russian Twist
- Side Crunch
