Lie on your back with your legs lifted and alternate bringing each elbow toward the opposite knee in a cycling motion to work the abdominals through flexion and rotation.
How to do the Bicycle Crunch Raised Legs#
- Lie on your back with your shoulders off the mat, hands lightly behind your head, and legs raised so your shins are roughly parallel to the floor.
- Engage your core and keep your lower back pressed into the floor throughout the movement.
- Rotate your torso to bring your right elbow toward your left knee while extending your right leg outward in a pedaling motion.
- Reverse the motion on the other side by bringing your left elbow toward your right knee and extending the left leg, maintaining controlled movement.
- Continue alternating sides at a steady tempo, focusing on spinal rotation rather than pulling on your neck.
Muscles worked#
- Primary: Abs (Rectus Abdominis), Obliques (External & Internal Obliques)
- Secondary: Hip flexors (Iliopsoas (Hip Flexors))
Common mistakes#
- Pulling on the neck with the hands.
- Using fast leg motion without rotating the torso.
- Allowing the lower back to arch away from the floor.
- Dropping the raised legs toward the ground.
