Bicycle Crunches

June 7, 2025

Type: Dynamic, Core Strength
Primary Muscles: Rectus Abdominis, Obliques
Secondary Muscles: Hip Flexors, Lower Back, Quadriceps

Exercise Key Form:
1. Lie flat on your back with legs fully extended and hands behind your head.
2. Press your lower back into the floor and lift your shoulders off the ground.
3. Bring your right knee toward your chest while simultaneously rotating your torso to bring your left elbow toward your right knee.
4. Extend your left leg straight and low to the floor.
5. Switch sides, bringing your left knee to your right elbow while extending your right leg.
6. Alternate sides in a smooth, controlled pedaling motion, keeping your core engaged and legs off the ground throughout.

NASM-CPT Tip: Move slowly and with control—focus on reaching elbow to knee and keeping your lower back pressed into the mat to maximize core activation and prevent strain.

Why This Exercise Is Important: Strengthens the entire core, especially the obliques and lower abs, improves coordination and stability, and can be performed as a cardio burst in circuits or ab routines.

Alternative Meanings:

Bicycle Crunches
Type: Dynamic, Core Strength
Primary Muscles: Obliques, Rectus Abdominis
Secondary Muscles: Hip Flexors, Quadriceps, Glutes, Lower Back

Exercise Key Form:
1. Lie on your back with legs extended and lower back pressed into the mat.
2. Bring legs to tabletop position and place hands lightly behind your head, elbows wide.
3. Lift your head, neck, and shoulders off the mat.
4. Twist your torso to bring your right elbow toward your left knee while extending your right leg straight.
5. Switch sides, bringing your left elbow toward your right knee, alternating in a pedaling motion. 6. Move with control, keeping your core engaged and shoulder blades off the mat throughout.

NASM-CPT Tip: Avoid pulling on your neck or rushing the movement—focus on slow, controlled reps and keep your lower back rooted to the mat for maximum core activation and safety.

Why This Exercise Is Important: Strengthens the entire core with emphasis on the obliques and lower abs, improves coordination and stability, and can elevate heart rate for added cardio benefits.

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