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Bicycle Crunch

In the bicycle crunch you lie on your back and bring each shoulder toward the opposite knee in turn, as if pedaling a bike. It works the obliques and abs together and needs no equipment. It suits beginners and intermediates.

Main muscles: Obliques, Abs · Equipment: Bodyweight

How to do it

1. Lie on your back, hands lightly by your head, lower back pressed into the floor
2. Lift your shoulders slightly off the floor and raise your legs with your knees bent
3. Bring your right shoulder toward your left knee as you straighten your right leg, then switch
4. Keep the movement slow and controlled

Common mistakes

• Pulling on your neck with your hands
• Pedaling fast without really twisting your torso
• Letting your lower back lift off the floor

More tips

• Breathe out with each twist
• The slower you go, the harder and better it is
• Easier: keep the straight leg higher off the floor

Sets and reps

3 sets of as many clean reps as you can, resting 1–2 minutes. Add reps little by little once you can finish every set with clean form, and log your numbers to track your progress.

Questions

What muscles does the Bicycle Crunch work?

Mainly the obliques and abs.

Is the Bicycle Crunch a compound or an isolation exercise?

Isolation: it targets the obliques through one joint. Do it after your compound lifts to finish the muscle.

What do I need for the Bicycle Crunch?

No weights: your body weight is enough.

Is it good for beginners?

Yes, your body weight is enough. If it feels hard, start with a few reps and add a little each week.

What can I do instead?

Try the Cable Woodchopper or the Side Plank; they also work the obliques.

More exercises for the obliques

• Cable Woodchopper
• Side Plank
• Russian Twist

Log this exercise in OSRHQ GYM