Bicycles crunches

Category

Core

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, External, Internal Obliques

Secondary muscles

Iliopsoas, Quadriceps Femoris

How to do it

1. Lie on your back with your hands behind your head and your legs lifted off the floor.
2. Bring your right knee towards your chest while extending your left leg out.
3. Simultaneously twist your torso, bringing your left elbow towards your right knee.
4. Alternate sides, bringing your left knee towards your chest and your right elbow towards your left knee, continuing in a controlled, bicycle-like motion.

Form tips

• Focus on using your abdominal muscles to perform the twist, rather than your neck or shoulders.
• Ensure your lower back stays pressed against the floor throughout the exercise to prevent strain.
• Keep your elbows wide and avoid pulling on your head to prevent neck strain.