The Bicycle Crunch

Encogimientos con giros a rodilla contraria


Lie flat on your back with your feet flat on the floor. Your knees should be at 90º Place your hands on either side of your head. Contract your pelvic floor and core. Use your abdominal muscles to roll your shoulder blades off the floor and raise your knees towards the roof.


Fully extend your left leg and turn your body to the right simultaneously while you exhale. Return to the starting position in a smooth movement while you inhale and repeat the movement towards other side alternating with the other leg.

TIPS: Focus on slow and controlled movement Don't separate your low back from the floor when you do the exercise.

Muscles worked