Core
Bicycle Crunch
A foundational core movement designed to engage the entire abdominal wall through controlled rotation.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on the floor with your lower back pressed into the ground and your hands lightly supporting your head.
Lift your shoulder blades off the mat while keeping your elbows wide to avoid pulling on your neck.
Raise both legs and bend your knees to a ninety-degree angle as if sitting in an invisible chair.
Straighten your right leg out at a forty-five-degree angle while simultaneously turning your upper body to the left.
Bring your right elbow toward your left knee, focusing on the rotation of your ribcage rather than just moving your arm.
Switch sides by straightening your left leg and bringing your left elbow toward your right knee in a fluid, pedaling motion.
Continue alternating sides while maintaining a slow and controlled tempo to ensure maximum muscle tension.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling on the neck with the hands
- Moving too fast and using momentum
- Arching the lower back off the floor
- Tucking the chin too tightly against the chest
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.