Demo & instructions
Bicycle Crunch
Also known as: Bicycle, Air Bike Crunch, Elbow-to-Knee Crunch
Instructions
A crunch with a twist: you turn your shoulder toward the opposite knee while your legs pedal in the air. It works the front and sides of your midsection in one smooth motion.
- Movement
- Rotation
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–30 reps
Setup
- 1Lie on your back and rest your fingertips lightly behind your ears with elbows wide.
- 2Lift your knees over your hips and curl your shoulder blades just off the floor.
Execution
- 1Extend your right leg while turning your right shoulder toward your left knee.
- 2Pause for a beat, then switch smoothly so the left shoulder turns toward the right knee.
- 3Keep your shoulders off the floor and your lower back down the whole time.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
