Bicycle Crunch

The bicycle crunch is a dynamic exercise that strengthens the core, lower abdominals, and lower back. The movement also improves stability, balance and coordination.

Step by step instructions

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Exercise Steps 1


Lie on your back with your knees bent and feet flat on the floor. Place your hands behind head.

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Exercise Steps 2


Raise your shoulder blades off the ground and lift your legs off the floor and bend knees are to 90 degrees. Then slowly pedal them in the air, alternating as if riding a bicycle.

Mistakes and Tips

  1. Don't pull your head forward. Keep a natural head position.
  2. Don't use momentum. Focus on controlling the movement.
  3. Squeeze your abs as hard as possible as you move your legs in bicycle motion.

Advanced Variations