Tenglow
Core
How to do the bicycle crunch
The bicycle crunch is a floor core move where you rotate your ribs toward the opposite knee in a pedaling motion, mainly working the abs and obliques.
How do you do it?
- Lie on your back with your hands lightly behind your head.
- Lift your shoulders slightly and raise your knees.
- Turn your ribs toward one knee as you extend the other leg.
- Switch sides in a slow pedaling motion.
- Keep your elbows wide.
Breathing: Breathe out as you rotate to each side, and breathe in as you switch.
What are the common mistakes?
- Pulling on your neck with your hands. Keep the hands light and lead with the ribs.
- Swinging the elbows fast without turning the torso. Slow down and rotate from the ribs.
How can I make it easier or harder?
Easier
Smaller twist, feet down
Harder
Extend the legs lower
How does it work in Tenglow?
The bicycle crunch is a main-block move. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, and the app shows an easier and a harder option. No equipment needed.
Rest your head and lower the legs if your neck or back strains, and stop if you feel pain. This is general fitness information, not medical advice.
Questions about the bicycle crunch
Should my elbow touch my knee?
Not necessarily. The focus is turning your ribs toward the opposite knee, not forcing contact. If your elbow reaches the knee without pulling on your neck, fine. A smaller, controlled twist is better than a sloppy touch.
Why does my neck hurt during bicycle crunches?
You are probably pulling on your head with your hands. Keep your fingertips light behind your head, keep your chin off your chest, and lead with your ribs. Putting your feet down is the easier option.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).