Bicycle Twisting Crunch
Expert Advice
Perform the movement in a controlled manner to keep constant tension on the abdominal muscles without straining the neck.
How-to-do Steps
- Lie flat on your back with your hands behind your head, elbows wide.
- Lift your knees to a 90-degree angle.
- Bring your right elbow towards your left knee while straightening the right leg.
- Switch sides, bringing your left elbow towards your right knee while straightening the left leg.
- Continue alternating sides in a 'pedaling' motion for the desired number of reps.
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Muscles Worked
Bicycle Twisting Crunch primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs50%
Secondary
Glutes25%
Quads25%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Bicycle Twisting Crunch work?
Bicycle Twisting Crunch primarily targets the Abs. Secondary muscles involved include Glutes, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bicycle Twisting Crunch?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bicycle Twisting Crunch suitable for beginners?
Bicycle Twisting Crunch is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
