Bicycle Crunch

A core exercise performed lying on your back, alternating knee drives toward your chest while rotating your torso to touch opposite elbow to knee.

Instructions

1. Lie flat on your back on a mat or floor with your legs extended and arms crossed over your chest or hands behind your head.
2. Lift your shoulders slightly off the ground and engage your core.
3. Bring your right knee toward your chest while simultaneously twisting your upper body to bring your left elbow toward your right knee.
4. Return to the starting position in a controlled manner.
5. Immediately perform the same movement on the opposite side, bringing your left knee in and right elbow across.
6. Continue alternating in a smooth, continuous pedaling motion.
7. Maintain engagement of your core throughout without pulling excessively on your neck.
8. Perform for the desired number of reps or duration.

Tips

• If hands are behind the head, use them only for light support—avoid pulling on your neck
• Keep the movement controlled rather than rushing—quality over speed
• Focus on the rotating crunch rather than just bringing knees to chest
• Keep your lower back pressed into the floor to protect your spine
• Exhale as you twist toward your knee, inhale as you return
• For beginners, start with hands crossed on chest to reduce neck strain