Movement overview

Bicycle Crunches are a core exercise targeting the rectus abdominis and obliques. This dynamic movement mimics a pedaling motion while engaging the abdominal muscles, promoting strength and endurance in the core region.

Step-by-step cues

1. Lie flat on your back on a mat with your lower back pressed to the ground.
2. Place your hands behind your head, elbows wide, without pulling on your neck.
3. Lift your knees to a 90-degree angle, keeping your feet off the ground.
4. Engage your core and lift your shoulder blades off the mat.
5. Simultaneously extend your right leg out while bringing your right elbow towards your left knee.
6. Switch sides by extending your left leg and bringing your left elbow towards your right knee.
7. Continue alternating sides in a controlled manner, simulating a pedaling motion.
8. Perform for the desired number of repetitions or time.

Technical tips

• Focus on slow and controlled movements to maximize muscle engagement.
• Keep your lower back pressed against the mat to avoid strain.
• Avoid pulling on your neck with your hands; use your core to lift.
• Ensure that your elbows stay wide and do not collapse inward.
• Maintain steady breathing throughout the exercise for better endurance.
• Visualize pedaling a bicycle to help coordinate the movement.