Ab Bicycle
Knees bend and extend in a pedaling motion
- Level
- Intermediate
- Movement
- Crunch · Lying on the back
- Tracks
- Reps only
Works
Abdominals Obliques
How to do it
- Lie flat on your back with hands lightly behind your head.
- Lift your shoulders off the floor and raise your legs.
- Bring your right elbow toward your left knee while extending the right leg.
- Switch sides immediately by bringing your left elbow to your right knee.
- Continue alternating sides in a controlled pedaling motion.
Common mistakes
- Pulling on the neck with hands instead of engaging the core.
- Rushing the movement and losing control of the rotation.
- Allowing the lower back to arch off the floor.
- Extending the legs too low and straining the hip flexors.
Tips
- Exhale sharply as you twist your torso toward the working knee.
- Keep your lower back pressed firmly into the floor throughout the set.
- Focus on rotating your ribcage rather than just moving your elbow.
Details
- Base movement
- Crunch
- Arms
- Alternating
- Legs
- Alternating
- Body position
- Lying on the back
- Direction
- Rotational
