45 degree Bycicle Twisting Crunch
Lie on your back with hands gently placed behind your head, elbows wide, and knees bent with feet lifted off the floor. Engage your core, pressing your lower back into the floor. Simultaneously lift your head and shoulders off the mat.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Abs
- Injury risk
- Low
Primary muscles
- Rectus Abdominis
- External Oblique
- Internal Oblique
Secondary muscles
- Iliopsoas
- Rectus Femoris
- Transversus Abdominis
Target muscles
- abs
- hips
How to perform
- 1
Lie on your back with hands gently placed behind your head, elbows wide, and knees bent with feet lifted off the floor.
- 2
Engage your core, pressing your lower back into the floor. Simultaneously lift your head and shoulders off the mat.
- 3
Extend your right leg straight out while bringing your left knee towards your chest. Twist your torso to bring your right elbow towards your left knee.
- 4
Hold briefly, then smoothly switch sides: extend your left leg, bring your right knee in, and twist your torso to bring your left elbow towards your right knee.
- 5
Continue alternating sides in a controlled, fluid motion, focusing on the twist from your core rather than pulling on your neck.
- 6
Maintain a steady breath, exhaling as you twist and crunch, and inhaling as you switch sides.
Safety & form
Train smart. Read these notes before adding heavy load.
