Bicycle crunch
Lie on your back, lift your torso slightly, and bring your knees to 90°. Engage your core and perform an alternating pedaling motion while rotating your torso: bring your right elbow to your left knee, then your left elbow to your right knee. Keep the movement smooth and avoid pulling on your neck. Targets the obliques, upper abs, and coordination.
CORE · FULL BODY
How it is executed
- Lie on your back, lift your torso slightly, and bring your knees to 90°.
- Engage your core and perform an alternating pedaling motion while rotating your torso: bring your right elbow to your left knee, then your left elbow to your right knee.
- Keep the movement smooth and avoid pulling on your neck.
- Targets the obliques, upper abs, and coordination.
- Muscles worked
- Core
- Primary muscle
- Obliques
- Equipment
- Bodyweight
- Movement pattern
- Full body
- Difficulty
- Intermediate
- What it is for
- Core strengthHypertrophyStabilityStrength
Put it to work in Kaizer
Glossary and calculators
Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.Warm-up setsWarm-up sets are the sets before the real work, with rising load and falling reps, that prepare the pattern and the nervous system for the target load.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
