Bicycle Crunch Single Knee Raise

The single knee raise, often called the Bicycle Crunch, is a great all-around core exercise that will target your upper abdominal muscle (rectus abdominus), your outer abdominal muscles (obliques), and your deeper abdominal muscles (transverse abdominus).

Take it slow for a solid core workout. Once you perfect the form, try and vary the speed during the reps to get a real sweat going.

 

Bicycle Crunch: How to

  • Lie flat on the floor (on your back) with your knees bent and hands lightly clasped behind your head.
  • Contract your core muscles by drawing in your abdomen to stabilize your spine.
  • Slowly raise your knees (bring your feet off of the floor) to a 90 degree angle.
  • Slowly begin a bicycle motion by bringing your right knee in towards your upper body while the left leg extends straight out.
  • Rotate your left elbow toward the right knee as it comes in.
  • Return to the starting position before alternating and rotating your right elbow toward your left knee.
  • Continue alternating for 8-12 reps per side.

 

Helpful Tips:

  • Keep your low back pressed into the floor during the movement.
  • Your torso should be doing the work…do not let your hips rotate.
  • Do not pull your head – your hand should be lightly clasped behind the head.
  • Perform the movement slowly and always in control.
  • You can pause briefly (1-2 seconds) each time your elbow reaches toward the knee.


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