Strengthen your Core with Bicycle Crunches

Strengthen your Core with Bicycle Crunches

Popular San Francisco-based personal trainer, Thomas Stracke, stopped by Sun Basket HQ recently to coach us in some essential exercises to maximize our fitness routines.

Here, he takes us through the steps of a bicycle crunch. This variation on a standard crunch is more challenging but activates three major core muscle groups allowing you to build stronger abs.

How to do a bicycle crunch:

  • Lie on the ground or on a mat with your lower back imprinted into the ground.
  • Place your hands lightly behind your head, tuck your chin into your chest. Be sure that you don't lock your fingers or pull/hold your head up.
  • Lift both of your knees to a 45-degree angle, in a tabletop shape.
  • Bring your knees toward your chest while lifting your shoulder blades off the ground into a classic crunch shape.
  • Turn your upper body to the left, bringing your right elbow across your body toward your left knee, making sure to turn from the rib cage (rather than bringing your leg across your body to meet your elbow). Simultaneously straighten your right leg, creating a bicycle-riding movement as you alternate legs.
  • Repeat on the other side, alternating for 30 to 60 seconds. 

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