Bicycle crunch

Coreeasyrepsno equipment

Lying on the back with the lower back pressed down, hands beside the head and shoulders lifted, legs in tabletop; one leg extends forward while the other knee pulls in and the torso twists so the opposite elbow/shoulder moves toward that knee, alternating in a pedaling rhythm.

How to do it

1. Lie on your back, lower back pressed into the floor, fingertips lightly beside the head, elbows wide.
2. Lift head and shoulder blades off the floor (crunch position) and raise the legs so hips and knees are bent 90 degrees, shins parallel to the floor.
3. Extend the right leg straight forward to about 30-45 degrees above the floor while drawing the left knee toward the chest; at the same time rotate the upper trunk to bring the right elbow (right shoulder) toward the left knee.
4. Switch: left leg extends, right knee draws in, left elbow rotates toward the right knee.
5. Keep alternating slowly; the pelvis and lower back stay on the floor and do not rock side to side, feet never touch the floor.

Muscles worked

quadricipiti, obliqui, addominali