Procaryote
Core and abs · Strengthening

Bicycle Crunches

Bicycle crunches, 3 sets, 20 repetitions per side, controlled tempo

Illustration of the Bicycle Crunches exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 20 per side

Tempo: controlled

Description: Lie on your back, hands behind your head, legs raised and bent. Alternately bring your right elbow toward your left knee while extending your right leg, then reverse the movement, maintaining a slow and controlled rhythm.

Tips: Keep your back firmly pressed against the floor to protect your spine. Do not pull on your neck with your hands; focus on contracting your abdominal muscles.

Progression: Gradually increase the number of repetitions or slow down the tempo further to enhance muscular endurance.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Lying on the back, legs raised and bent, hands behind the head
Clinical goal
Muscle strengthening of the abdominals and endurance improvement
Also known as
abdominal bicycle, crunch bicycle, bicycle exercise for abs

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.