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Bicycle Crunch

bicycle-crunch

bodyweightstrength

I want you to feel a deep, controlled burn across your entire midsection, not a frantic scramble for momentum. When executed well, each repetition should feel like a deliberate twist and reach, with your lower back anchored firmly to the floor. You will notice your breathing syncing naturally with the rotation, creating a smooth, rhythmic tension that leaves your core feeling engaged, stable, and thoroughly worked without straining your neck.

Steps

  1. 1

    Lie flat on your back with your legs extended and your arms resting at your sides.

  2. 2

    Press your lower back firmly into the floor and draw your knees toward your chest.

  3. 3

    Lift your shoulder blades off the ground while extending your legs to a forty-five degree angle.

  4. 4

    Exhale as you twist your torso to bring your right elbow toward your left knee.

  5. 5

    Simultaneously straighten your right leg, hovering it just above the floor without touching down.

  6. 6

    Inhale as you smoothly reverse the motion, returning your right elbow and left knee to center.

  7. 7

    Exhale to twist left, bringing your left elbow toward your right knee while extending your left leg.

  8. 8

    Maintain a steady, controlled pace for the desired number of repetitions.

  9. 9

    Lower your legs and shoulders completely to the floor to reset your spine.

If you're new to this

Focus entirely on quality over speed. Your neck should remain completely relaxed, with your gaze fixed softly toward the ceiling rather than tucking your chin to your chest. If you feel a sharp pinch in your lower back or a burning strain in your neck, stop immediately and reset. True fatigue should manifest as a deep, shaking tension in your midsection and the sides of your waist. Beginners often compensate by pulling on the head with their hands or swinging their legs wildly to generate momentum. Instead, imagine your legs are heavy weights moving through water. Keep your movements slow and deliberate. If maintaining the extended leg position compromises your lower back arch, bend your knees slightly until your core strength improves. Consistency with controlled range of motion will build the foundational stability you need for advanced variations. Breathe steadily and trust the process.

Common mistakes

Most lifters rush through the movement, sacrificing spinal control for artificial momentum that turns a targeted isolation exercise into a chaotic leg kick. Pulling aggressively on the head with your hands creates dangerous cervical strain and completely bypasses the intended abdominal engagement. Another frequent error involves letting the working foot touch the floor between repetitions, which releases core tension and resets the muscle contraction prematurely. Finally, many people arch their lower back off the ground during the leg extension phase, shifting the load away from the abs and directly into the lumbar spine. Maintain constant floor contact with your lower back, keep your elbows wide, and prioritize a slow, deliberate tempo over rapid counting.

Informational only. Not medical, fitness, or dietary advice. Consult a qualified professional before starting any new programme. Read the safety policy →