Bicycle Crunch (Bench)

A core exercise performed on a bench where the torso rotates and crunches while the legs perform a pedaling motion, targeting the rectus abdominis and obliques.

Instructions

1. Lie on your back on a bench with your head and upper back supported by the bench.
2. Place your hands gently behind your head with elbows out to the sides.
3. Perform a crunching motion while simultaneously bringing one knee up toward the opposite elbow.
4. Return to the starting position and repeat on the opposite side in a pedaling motion.
5. Continue alternating sides for the prescribed number of repetitions.

Tips

• Keep your lower back pressed against the bench to maintain core engagement.
• Move slowly and deliberately to maximize core activation.
• This variation is accessible for beginners due to the bench support.
• The oblique component is important for balanced core development.
• Avoid pulling on your head and neck; let your core do the work.