Bicycle Crunches

Muscles worked: Abs & Core · Also: Legs & Glutes

To do bicycle crunches, lie on your back and lift your shoulders slightly, then bring one elbow toward the opposite knee while extending the other leg fully, and switch sides slowly, keeping your lower back on the floor. One elbow reaches toward the opposite knee while the other leg extends.

Move slowly enough that each twist is deliberate: extend the leg fully, bring the elbow and knee together without pulling your head, and keep your lower back on the floor. Speed makes this exercise sloppy, so fewer careful reps beat fast, loose ones.

How to do it

1. Lie on your back and lift your shoulders slightly, as in a crunch.
2. Bring one elbow toward the opposite knee while extending the other leg fully.
3. Switch sides, pedalling slowly so each twist is deliberate.
4. Keep your lower back on the floor and do not pull your head as you twist.
5. Move slowly, since fewer careful reps beat fast, loose ones.

Try it in the app →

Programs that include it

All exercises

General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.