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Abs
Bicycle Crunch
An alternating trunk-flexion and rotation exercise for the rectus abdominis and obliques, performed without external loading.
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Target
Abs
Category
Upper body · Strength
Difficulty
Beginner
Sets
3
Reps
10-15 per side
Execution
How to perform
1. Lie on your back with your knees bent and fingertips lightly beside your head.
2. Brace your abdomen and lift your shoulders without pulling on your neck.
3. Rotate one shoulder toward the opposite bent knee while extending the other leg only as far as your back stays controlled.
4. Alternate sides slowly, rotating through your torso rather than swinging your elbows.
Suggested rest: 60 seconds between sets.
Technique
Key form tips
- 1Lie on your back with your knees bent and fingertips lightly beside your head
- 2Brace your abdomen and lift your shoulders without pulling on your neck
- 3Keep each repetition controlled and maintain tension through Abs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Abs to force extra repetitions.