Exercises

Bicycle crunch

Slowly turn one shoulder toward the opposite knee while extending the other leg.

Bicycle crunch with one knee drawn in, the other leg extended and the opposite shoulder turning toward the bent knee.

No equipment · Mat

Source: ACE · Bicycle Maneuver (PDF)

Step by step

  1. Lie on your back, lift your bent legs and rest your fingertips lightly beside your head.
  2. Curl your upper back up slightly. Turn your right shoulder toward your left knee as you extend your right leg.
  3. Switch slowly: left shoulder toward right knee, left leg extending. Keep your pelvis steady.
  4. Continue alternating with even breathing and no momentum.

Common mistakes

  • Pulling on the head or closing the elbows around the neck.
  • Pedalling quickly while the lower back arches away from the mat.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.