Bicycle Crunches
Bicycle crunches are a core-strengthening exercise that targets the abdominal muscles, especially the obliques. They involve a twisting motion that brings the opposite elbow toward the knee while the other leg extends outward, similar to a pedaling movement. This exercise engages multiple muscle groups at once, including the abs, hips, and lower back, while also improving coordination and stability. Because of the controlled, alternating motion, bicycle crunches are effective for building core strength and enhancing overall balance.
When performed correctly, they can also support better posture and help reduce the risk of lower back discomfort. It is important to maintain proper form by keeping the core engaged, avoiding pulling on the neck, and performing the movement in a slow and controlled manner rather than using momentum.
How-To:
- Lie flat on your back, place your hands lightly behind your head, and lift your shoulders off the ground. Raise your legs so your knees are bent at about a 90-degree angle.
- Twist your torso to the left, bringing your right elbow toward your left knee while extending your right leg straight out, keeping it a few inches above the floor.
- Switch sides in a controlled motion by bringing your right knee in toward your chest while rotating to touch your left elbow to it, extending your left leg out. Continue alternating like a slow, steady pedaling motion for 8 to 12 reps per side or about 20 to 30 total reps.
*Never do an exercise that causes you pain*