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Bicycle Crunch (Bodyweight)

The bodyweight bicycle crunch is an effective exercise targeting the abs and obliques. It involves a pedaling motion, which enhances core strength, stability, and muscle definition. This exercise also improves overall abdominal endurance, making it a great addition to any core workout routine.

Primary Muscle Group
Type of Weight

Core

Bodyweight

1. Setup: Lie flat on your back on a mat, with your hands placed behind your head and your legs extended.
2. Grip: Lightly support your head with your hands, keeping your elbows wide. Avoid pulling on your neck.
3. Starting Position: Lift your shoulder blades off the mat and raise your legs so that your knees are bent at a 90-degree angle.
4. Execution: Bring your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards your right knee. Straighten your left leg as you do this.
5. Return: Switch sides by bringing your left knee towards your chest and twisting your torso to bring your right elbow towards your left knee while straightening your right leg. Continue alternating sides in a pedaling motion for the desired number of reps.

Diagram of the muscles activated:

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