Bicycle Crunch

Rotation plus flexion — the crunch upgrade, earned with slow, honest reps.

Setup

1. On your back, hands lightly behind head, knees up.

How To Do It

1. Bring opposite elbow toward opposite knee while the other leg extends.
2. Rotate through the RIBS, not the neck.
3. Slow, alternating, controlled.

Breathing

Exhale on each rotation.

Common Mistakes

• Yanking the neck — hands are a pillow, not a crane.
• Racing — one good rep beats five flailing ones.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.