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45 degree Bicycle Twisting Crunch

45 degree Bicycle Twisting Crunch

The 45 degree Bicycle Twisting Crunch is a highly effective abdominal exercise that targets both your upper and lower abs. This exercise requires you to lie on your back with your legs raised and bent at a 45-degree angle. As the name suggests, it mimics the motion of riding a bicycle, combined with a twisting crunch. By engaging your core muscles, including your rectus abdominis, obliques, and transverse abdominis, the 45 degree Bicycle Twisting Crunch helps to strengthen and tone your midsection. Additionally, this exercise also provides an opportunity for you to improve your overall balance and stability. The twisting motion involved in this exercise activates your obliques, which are the muscles responsible for rotating and flexing your trunk. This movement helps to increase rotational strength and improves your ability to perform daily activities that involve twisting or turning. To maximize the benefits of the 45 degree Bicycle Twisting Crunch, it is important to maintain proper form throughout the exercise. Remember to engage your core muscles by keeping your abdominal muscles contracted and your lower back pressed into the ground. This helps to protect your lower back and ensure that you are targeting the intended muscle groups. Incorporating the 45 degree Bicycle Twisting Crunch into your workout routine can be a great way to challenge your core muscles and work towards achieving a stronger, more defined midsection. Remember to start with a weight or difficulty level that is appropriate for your fitness level and gradually increase the intensity as you become stronger.


  • Start by lying flat on your back with your knees bent and feet flat on the ground.
  • Place your hands behind your head and lift your shoulder blades off the ground.
  • Engage your core and lift your legs off the ground, bringing your knees to a 45-degree angle.
  • Simultaneously twist your torso, bringing your right elbow towards your left knee while extending your right leg straightened and hovering above the ground.
  • Return to the starting position and repeat on the other side, bringing your left elbow towards your right knee while extending your left leg straightened and hovering above the ground.
  • Continue alternating sides in a pedaling motion for the desired number of repetitions or time.
  • Remember to breathe smoothly throughout the exercise and maintain control of your movements.
  • To increase the intensity, you can hold a dumbbell or medicine ball in your hands while performing the exercise.

Tips & Tricks

  • Maintain proper form throughout the exercise to engage the targeted muscles effectively.
  • Engage your core by pulling your belly button towards your spine, activating your abdominal muscles.
  • Focus on breathing steadily and avoid holding your breath during the exercise.
  • Start with a weight that challenges your muscles but allows you to maintain good form throughout the full range of motion.
  • Perform the exercise in a controlled manner, avoiding any jerky or fast movements.
  • Increase the intensity by adding resistance such as using a weight plate or dumbbell.
  • To target different areas of your abs, vary the angle at which you perform the bicycle twisting crunch.
  • Ensure that your neck and shoulders are relaxed and avoid straining them during the exercise.
  • Include this exercise as part of a well-rounded core workout routine for best results.
  • Remember to consult with a fitness professional or trainer if you have any concerns or questions about the exercise.