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Exercise 212

Bicycle Crunch

Alternating or rotational abdominal movement to work the abs and hip flexors while keeping the torso controlled.

Abs
Athletic Station visual preview for Bicycle Crunch
Visual preview • Athletic Station

How to perform it

  1. Lie on the mat with your torso slightly raised, your hands behind your head, and your abs engaged.
  2. Keep your elbows open and avoid pulling your head or neck with your hands.
  3. Raise your legs off the floor and keep your knees bent to begin the movement.
  4. Bring one knee toward your torso while extending the opposite leg.
  5. At the same time, lightly rotate your torso, bringing the opposite side of your upper body toward the raised knee.
  6. Return to center and repeat on the other side, alternating continuously like a pedaling motion.
  7. Keep your abs active throughout the exercise and avoid losing control of your lower back.
  8. Exhale during the approach and keep your breathing rhythmic throughout the exercise.

What you should feel

Greater activation of the abs, especially the lateral region, with participation from the hip flexors and core. The effort should remain continuous through the torso and legs, without pain in the neck or lower back.

Groups mentioned in the description

Abs

Exercise questions

How do you perform Bicycle Crunch?

Lie on the mat with your torso slightly raised, your hands behind your head, and your abs engaged. Keep your elbows open and avoid pulling your head or neck with your hands. Raise your legs off the floor and keep your knees bent to begin the movement. Bring one knee toward your torso while extending the opposite leg. At the same time, lightly rotate your torso, bringing the opposite side of your upper body toward the raised knee. Return to center and repeat on the other side, alternating continuously like a pedaling motion. Keep your abs active throughout the exercise and avoid losing control of your lower back. Exhale during the approach and keep your breathing rhythmic throughout the exercise.

What does Bicycle Crunch work?

Alternating or rotational abdominal movement to work the abs and hip flexors while keeping the torso controlled.

What should you feel during Bicycle Crunch?

Greater activation of the abs, especially the lateral region, with participation from the hip flexors and core. The effort should remain continuous through the torso and legs, without pain in the neck or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.