Bicycle Crunch (Raised Legs)

A core exercise performed supine with legs raised so thighs are vertical and knees bent at 90°. Alternately bring opposite elbow to opposite knee while extending the other leg outward, keeping legs elevated throughout for constant tension on the abs and obliques.

Instructions

1. Lie flat on your back on a mat with your arms bent and hands lightly supporting the back of your head, elbows wide.
2. Raise both legs so your thighs are vertical (perpendicular to the floor) and your knees are bent at approximately 90°.
3. Lift your shoulder blades off the mat and engage your core — this is the starting position.
4. Rotate your torso to bring your right elbow toward your left knee while simultaneously extending your right leg outward, keeping it parallel to the floor without letting it touch down.
5. Return both legs to the starting 90° position in a controlled manner.
6. Immediately rotate to the other side, bringing your left elbow toward your right knee while extending your left leg outward.
7. Continue alternating sides in a smooth, controlled pedaling motion for the desired number of reps.

Tips

• Keep both legs elevated throughout — the extending leg should stay parallel to the floor, never resting on the ground, to maintain constant tension
• The rotation should come from your core and torso, not from yanking your neck with your hands
• Keep your elbows wide and use your hands only for light head support
• Exhale as you crunch and rotate; inhale as you return to center
• Move with control rather than speed — quality of rotation matters more than pace
• Press your lower back gently into the mat to protect your spine and prevent hip-flexor dominance
• This differs from the standard Bicycle Crunch: the raised starting position eliminates the rest phase, increasing time under tension