Bicycle Crunch

ObliquesBodyweight

Bicycle crunches dynamically target your obliques and rectus abdominis. This move builds core stability, rotation power, and abdominal stamina.

How to do it

1Lie flat on your back and press your lower back into the floor. Rest hands behind your head with elbows wide. Lift knees to a 90-degree tabletop position.

2Pull your right knee into your chest while extending your left leg straight. Rotate your torso to bring your left elbow toward your right knee.

3Return toward the center briefly while keeping your feet hovering off the floor.

4Switch sides: drive your left knee in, extend your right leg, and rotate your right elbow toward your left knee.

5Continue alternating sides smoothly, mimicking a cycling motion under control.

Common mistakes

Arching lower back off the floor: keep your lumbar spine glued down to protect your back and engage abs.

Yanking on your neck: your hands gently support your head; drive the movement by twisting through your ribcage.

Moving too fast: rushing uses momentum. Slow down to force your abs to do the work.

Incomplete extension: extend your straight leg fully out on every single rep.

Breathing

Exhale as you rotate elbow to knee; inhale as you transition through the center.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.