How to do bicycle crunch

Coach's Tips

This exercise specifically targets your abdominal muscles by bringing your knees towards your elbows alternately.

Start Position

1. Lie on your back on the floor with your feet flat and knees bent.

2. Place your hands behind your head, gently supporting your head and neck with your fingers.

Proper Form

1. With your feet on the ground and your lower back pressed against the floor, activate your abdominal muscles to lift your upper body off the ground.

2. Maintain your arms' position, and slowly move your knees to one side.

3. Hold for a moment, then gradually lower your upper body back to the starting position.

Breathing Technique

1. Breathe in as you lower your torso back to the starting position.

2. Breathe out as you lift your torso off the ground.

Precautions

1. Keep your neck neutral, avoiding any pulling on your head or neck with your hands.

2. Ensure your lower back remains flat against the floor, avoiding any arching.

3. Avoid bringing your knees too close to your chest.

4. Perform the movements slowly and with control.