Core
Bicycle crunch
Suggested start: 2–3 sets · 8–12 reps per side · rest 30–45 sec between sets
Twisting positionBodyweight
Combine a gentle curl with a controlled twist. Alternate sides as one knee draws in and the other leg extends.
How to do it
Lie back and prepare
Lie on your back and bring your knees above your hips. Rest your fingertips lightly beside your ears, with elbows open.
Lift your shoulders
Brace your middle and gently curl your shoulder blades off the floor. Keep your lower back supported and your neck relaxed.
Turn toward one knee
Draw one knee inward as your opposite shoulder turns toward it. Extend the other leg only as low as you can keep your back controlled.
Switch with control
Reverse the leg positions and turn your rib cage toward the other knee. Continue alternating slowly without pulling on your head.
Find your form
Keep in mind
- Turn through your rib cage; elbow-to-knee contact is optional.
- Keep the extended leg higher if your lower back starts to lift.
Watch out for
- Pulling your neck forward or folding your elbow across your face.
- Pedaling quickly and losing control of your lower back.