Bicycle crunch

3 × 15-20 c/u  ·  Equipment: No equipment, Mat

Muscle groups: Core & abs

How to do bicycle crunch

1. Lie on your back with your hands behind your head and your legs lifted.
2. Slightly lift your shoulders off the floor bracing your abs.
3. Bring your right elbow toward your left knee while straightening your right leg.
4. Switch sides bringing your left elbow toward your right knee.
5. Move as if pedaling a bicycle, in a smooth rhythm.
6. Don't pull on your neck; the work comes from your abs.

Mistakes to avoid

• Don't pull on your neck with your hands; the abs do the work.
• Don't lift your lower back off the floor; keep it down to protect your spine.
• Don't rush the movement; control every rep.
• If your neck gets tense, rest your head and slow down.

Progression

• Start with 15-20 reps per side at a controlled pace.
• Once you master the form, add a pause at each contraction.
• Raise the reps or time under tension without losing lumbar control.
• Over time, combine with planks and leg raises for a complete core.