Bicycle Crunches

Body Part: Core

Muscle: Abs

Equipment: Body Weight

Exercise 0147 is an exercise for core, waist, and hips that uses body weight to build useful training quality through controlled movement. Bicycle Crunches are a bodyweight core exercise that combines a crunch with alternating torso rotation. The main goal is to perform each repetition with enough control that the target area, posture, and breathing stay consistent from the first rep to the last.

The primary emphasis is obliques, while abs and hip flexors assist with stability and clean execution. In anatomy terms, the main work centers on the obliques, with help from Rectus abdominis and Iliopsoas. They mainly work the obliques, with help from the abs and hip flexors.

A strong set starts with the setup, because the starting position determines whether the rest of the repetition feels stable or rushed. Lie on your back with your hands lightly behind your head. Lift your knees and brace your core. Rotate one elbow toward the opposite knee as the other leg extends. Keep the body organized before you move so the working muscles can guide the exercise instead of momentum taking over.

During the repetition, use the instructions as direct coaching cues rather than trying to force a bigger range than you can control. Switch sides in a cycling motion. Continue alternating while keeping the movement controlled. Continue alternating while keeping the movement controlled.

The best training effect comes from clean, repeatable reps rather than rushing for a higher count. Do not pull on your neck. Rotate your torso, not just your elbow. Keep your lower back from arching. Move slower if your form gets sloppy.

Use Exercise 0147 in the part of the workout where focused technique and controlled tension fit your goal, such as a warmup, accessory block, core session, or targeted strength circuit. Exhale during each twist. Controlled reps are usually better than fast reps that lose rotation and core tension. You may be pulling on your head. Keep the movement controlled, use a range that matches your current ability, and let consistent technique guide any increase in reps, load, or tempo.

Instructions

• Lie on your back with your hands lightly behind your head.
• Lift your knees and brace your core.
• Rotate one elbow toward the opposite knee as the other leg extends.
• Switch sides in a cycling motion.
• Continue alternating while keeping the movement controlled.

Tips & Tricks

• Do not pull on your neck.
• Rotate your torso, not just your elbow.
• Keep your lower back from arching.
• Move slower if your form gets sloppy.
• Exhale during each twist.

Frequently Asked Questions

What muscles do bicycle crunches work?

They mainly work the obliques, with help from the abs and hip flexors.

Should I go fast?

Controlled reps are usually better than fast reps that lose rotation and core tension.

Why does my neck get tired?

You may be pulling on your head. Keep the hands light and let the torso do the work.