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45 degree Bycicle Twisting Crunch

45 degree Bycicle Twisting Crunch

The 45 degree Bicycle Twisting Crunch is an effective abdominal exercise that targets your entire core, including your upper and lower abs, obliques, and even your lower back muscles. Not only does it help strengthen and tone your midsection, but it also helps improve your balance and stability. This exercise is performed by lying on your back with your legs elevated and bent at a 45-degree angle, as if you were pedaling a bicycle in the air. While keeping your core engaged, you will simultaneously twist your torso to touch your right elbow to your left knee, and then your left elbow to your right knee. This twisting motion engages your obliques, ensuring a challenging workout for your entire core. The 45 degree Bicycle Twisting Crunch combines the benefits of a traditional crunch with a twisting motion, making it a more comprehensive exercise for your core. It is important to maintain proper form throughout the movement, focusing on contracting your abs and avoiding neck strain. You can also increase the intensity by slowing down the movement and squeezing your abs at the top of each contraction. Incorporating the 45 degree Bicycle Twisting Crunch into your workout routine can help strengthen your core, improve your posture, and enhance your overall athletic performance. Remember to always listen to your body, start with a weight and intensity level that is suitable for your fitness level, and gradually progress as you get stronger.


  • Lie flat on your back on a mat or the floor.
  • Bend your knees and lift your feet off the ground, keeping them parallel to the floor.
  • Place your hands behind your head, interlocking your fingers.
  • Engage your core muscles and lift your upper body off the mat, simultaneously bringing your right elbow towards your left knee.
  • As you twist your torso, extend your right leg out and keep it a few inches above the ground.
  • Return to the starting position and repeat the movement on the opposite side, bringing your left elbow towards your right knee while extending your left leg out.
  • Continue alternating sides in a pedaling motion, as if you are riding a bicycle.
  • Remember to exhale as you twist and inhale as you return to the starting position.
  • Perform the exercise for the desired number of repetitions or time.

Tips & Tricks

  • Maintain proper form throughout the exercise to maximize effectiveness and prevent injury.
  • Engage your core muscles by pulling your belly button towards your spine throughout the movement.
  • Exhale as you crunch up and twist, and inhale as you lower back down to the starting position.
  • Focus on twisting from your waist, rather than your neck, to target your obliques effectively.
  • Control the movement by using your abdominal muscles rather than relying on momentum.
  • Start with a weight that challenges you but allows you to maintain proper form.
  • Do this exercise at least two to three times a week to see progress and build strength.
  • Consider incorporating other exercises that target your abs and obliques for a well-rounded workout.
  • Remember to warm up your core and stretch before performing this exercise to prevent injury.