Monday Move 23

Bicycle Crunch

Bicycle Crunch

This is an excellent core strengthener that also focuses on the thighs and legs.  By increasing speed you can also increase the heart rate making it a great inclusion into any HIIT program.


Lie on your back with your hands placed behind your head and your legs outstretched

Crunch your shoulders off the floor making sure you keep space between your chin and your chest

Twist your torso and bring your right knee in to touch your left elbow  while also raising the outstretched left leg so it is parallel to the floor 

Lift your head and left shoulder higher to make the knee and the elbow touch

Alternate to the other side trying to touch the right elbow to the left knee at the same time as outstretching the right leg

If you imagine you are pedalling a bike this should help you get the correct form

Start slowly and then build up speed

30 seconds of slow bikes (as slow as you can go!)

30 seconds of fast bikes (as fast as you can go!)

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