Bicycle crunch
How to do it
- Lie on your back, hands lightly beside your head, knees drawn towards your chest.
- Lift your shoulder blades off the floor and extend one leg while bringing the other knee towards your chest.
- Rotate your torso so the opposite elbow moves towards the bent knee, as you exhale.
- Alternate sides in a continuous movement, as if pedalling.
Key to the execution: The rotation comes from the torso, not from the arms pulling on your head.
Common mistakes
- You pull on your neck with your hands instead of rotating from the torso.
- You perform the movement too fast and lose the abdominal contraction.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Abs exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.