Bicycle Crunches
- Primary musclesAbs
- EquipmentBody Only
- LevelBeginner
- TypeCompound
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
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01Starting position -
02Final position
Muscles worked
Primary muscles
Track it in your workout log
Add "Bicycle Crunches" to a workout in the AtletIQ app: sets, reps and time are saved to your log.
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How to do it
5 stepsLie on your back with your lower back pressed into the floor and your fingertips resting behind your head. Lift your shoulders off the floor as in a standard crunch.
Raise your legs so your knees sit above your hips and your shins are parallel to the floor.
Start a slow pedaling motion. Extend one leg straight while drawing the opposite knee in.
Exhale and rotate your torso to bring the elbow toward the opposite knee, leading with your ribs instead of your neck.
Inhale as you pass through the middle, then exhale and twist to the other side. Alternate until each side has completed the planned reps.
Pulling on your head strains the neck. Keep your elbows wide and let your abs do the rotating.
Slow the tempo for better control. To make it easier, keep both feet nearer the floor or shorten the range.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.