鍛錬How to do Bicycle crunch
Bicycle crunch works the Obliques, front abs with no equipment. Key cue: “Bring each elbow toward the opposite knee. Rotate from the shoulder, not the elbow”
Steps
- Lie on your back, hands by your ears, shoulder blades slightly off the floor
- Pull one knee in and rotate the opposite shoulder toward it
- Keep alternating, like pedaling a bike
How many: 10–15 reps per side
Muscles worked
Obliques, front abs
Common mistakes
- Only moving your neck
- Going so fast the movement gets small
Easier or harder
| Easier | Keep your feet on the floor and just twist your upper body |
|---|---|
| Harder | Pause 1 sec at each twist |
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.