Bicycle Crunches

How to do it

1. Lie face up with both hands behind the head and both hips and knees bent to about 90 degrees.
2. Keep the lower back on the floor and lift the head and upper shoulders only slightly.
3. Brace the abdominals so the tabletop position stays still before the first twist.
4. Rotate the trunk and draw one knee in as the opposite elbow comes toward that knee.
5. Extend the other leg long, then switch sides in a smooth pedal.
6. Return to tabletop between sides if needed, and do not pull the neck with the hands.

Common mistakes

• Yanking the head with the hands instead of curling from the ribcage.
• Letting the hips twist with the shoulders, which leaks the rotation out of the trunk.
• Straightening both legs at once so the tabletop brace is lost.
• Resting the head down between reps instead of keeping the shoulder blades slightly lifted.