Bicycle crunch
Quick Overview
Bicycle crunches primarily target the rectus abdominis (six-pack muscles) along with the obliques (side abdominals), hip flexors, and lower back muscles, providing a comprehensive core workout.
Difficulty: Intermediate
Equipment: None (Bodyweight) or Yoga Mat
Target Muscles
- Rectus Abdominis
- Obliques
Secondary Muscles
- Hip Flexors
- Transverse Abdominis
How to Perform
- Lie flat on your back with your hands lightly behind your head (avoid pulling on your neck).
- Lift your knees to a 90-degree angle and lift your head and shoulders slightly off the floor.
- Bring your right knee towards your left elbow while simultaneously straightening your left leg.
- Rotate your torso so your left elbow moves towards your right knee.
- Continue alternating sides in a 'pedaling' motion, keeping your core engaged and movements controlled.
Common Mistakes to Avoid
- Pulling on the neck with hands.
- Moving too fast and using momentum.
- Not fully extending the legs.
- Lower back arching off the floor.
Benefits of Bicycle crunch
- Works multiple abdominal muscles, including obliques.
- Improves core strength and definition.
- No equipment needed.