Bicycle Crunch (Band)

A core exercise using a resistance band to add resistance to bicycle crunches, developing abdominal and oblique strength.

Instructions

1. Lie on your back on a padded floor with knees bent and feet flat.
2. Hold a resistance band with both hands, pulling it taut across your chest.
3. Place your hands behind or at the sides of your head, elbows bent.
4. Lift your shoulders off the ground and engage your core.
5. Bring your right elbow toward your left knee while extending your right leg.
6. Return to center and repeat on the opposite side, left elbow to right knee.
7. Alternate sides in a controlled, cycling motion.
8. Maintain consistent tension on the band throughout all repetitions.

Tips

• Keep the band under consistent tension to increase resistance throughout the movement.
• Move deliberately and avoid jerking or using momentum.
• Exhale as you crunch and bring your elbow across your body.
• The band resistance increases the difficulty compared to unweighted bicycle crunches.
• Perform 2-3 sets of 12-15 reps per side for optimal core development.
• This exercise effectively targets both the abdominals and obliques simultaneously.