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.
- 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.