Core
Cycling
A foundational bodyweight movement designed to isolate the obliques through controlled, rhythmic rotation.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back with your lower back pressed into the floor and your hands placed lightly behind your head.
Lift your shoulders off the ground into a slight crunch position while raising your feet so your thighs are perpendicular to the floor.
Simultaneously bring your right elbow toward your left knee by rotating your torso while extending your right leg straight out at a 45-degree angle.
Switch sides by bringing your left elbow toward your right knee while extending the left leg, mimicking a pedaling motion.
Maintain a steady rhythm and ensure your shoulder blades remain off the mat throughout the entire set.
Focus on bringing the shoulder toward the knee rather than just pulling on the elbow to maximize core engagement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling on the neck with the hands
- Arching the lower back off the floor
- Moving too fast and using momentum instead of muscle tension
- Touching elbows to knees by collapsing the chest
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.