📋 How to Do?
- Lie back, hands behind head, legs lifted.
- Twist elbow to opposite knee, extending other leg.
- Alternate rapidly. 3 sets of 15 per side.
Support head lightly without pulling, rotate fully from obliques, and keep lower back pressed down—slow pace initially to perfect form and prevent neck or back discomfort.
💪 Working Muscles
Primary: Obliques (rotation to bring elbow to knee); Rectus Abdominis (flexion during crunch); Secondary: Hip Flexors (leg alternation and knee drive)
Equipment Needed: None (bodyweight)
Difficulty: Intermediate
✨ Benefits
Bicycle crunches target obliques along with upper and lower abs for comprehensive core engagement, boosting cardio to accelerate fat burn around the midsection. They improve coordination and balance, making them a dynamic choice for rotational strength and visible definition.
🔥 Burned Calories
Burns Approx. 50-70 kcal per 10 min at moderate intensity
Metabolic Impact: Moderate, hybrid cardio-core
Common Mistakes
- Pulling neck with hands, straining cervical spine.
- Rushing without rotation, missing oblique work.
- Lifting shoulders fully off ground every rep, fatiguing neck.
