Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
BeginnerIsolationResistance band
Band Bicycle Crunch
Abs · Core
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Lie flat on your back with your hands behind your head and your knees bent.
- 2
Lift your feet off the ground and bring your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards your right knee.
- 3
Straighten your right leg while bringing your left knee towards your chest and twisting your torso to bring your right elbow towards your left knee.
- 4
Continue alternating the twisting motion, as if you are pedaling a bicycle, while keeping your core engaged throughout the movement.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
hip flexors
Secondary
hip flexorsobliques
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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