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The Bicycle crunch is a core exercise that primarily targets the abdominal muscles. This is an isolation exercise which is well suited to beginner lifters.




  • Lie on your back and place both hands behind your head with your elbows flared outwards. Bend one knee up to your chest and rotate your torso to one side to touch your elbow to the raised knee. Stretch the other leg out. This is the starting position.
  • Swap the position of your knees and move your opposite elbow to touch your opposite knee.
  • Repeat this motion for the desired number of reps.

Abdominal Muscle Diagram.

Abdominal Muscles