Intermediate
Weighted Bicycle Crunch
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Weighted Bicycle Crunch is a core strengthening exercise that primarily focuses on obliques and hip flexors. They're also great for improving stability, flexibility, and coordination.
Exercise Instructions
-
Step 1
Lie down on your back with your knees bent and your feet flat on the floor. Hold the medicine ball over your torso with both hands. Lift your legs off the floor so that your knees and hips are bent at a 90-degree angle. -
Step 2
Then twist your legs in the air as if you were riding a bicycle. As you do this, lift your upper body off the floor and rotate your torso, bringing the medicine ball to each alternate knee.
Muscle Groups
Weighted Bicycle Crunch targets Abs, Hips, Obliques as seen below.
Exercise Tips
- Tighten your abs by pulling your elbows towards your knees.
- Don't strain your neck. Always keep it in line with your spine.
- Do not round your lower back as you bring your knees to your chest.
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