Dynamic Bicycle Crunches

For Bicycle Crunches, lie on your back with your legs extended and hovering a few centimeters above the ground. Bend your arms, lightly touch your head with your hands, and have your upper arms parallel to the sides. Lift your legs slightly. Ensure that your head forms an imaginary line with the spine, neither too high on the chest nor too much in the neck.

Movement execution

Begin the standard variation by diagonally bringing one elbow toward the opposite knee. The other leg remains extended in the air. Bend the diagonal leg to meet the torso. The extended leg position creates maximum tension in the body. Exhale during this movement and then return to the starting position. Inhale and prepare for the other side.

Additionally, you can intensify the Criss Cross exercise as Bicycle Crunches by using a resistance band. The band increases resistance. Once again, guide the upper body with the elbow toward the diagonal side. Bend the knee while the foot pulls the band upward, attached to both feet. The other leg continues to hover in the air. Exhale and return to the starting position during inhalation.

Stressed muscles and common mistakes

For more insights into the activated muscle groups and common mistakes during the execution of the Dynamic Bicycle Crunches exercise, you can find additional details on the Criss Cross / Bicycle Crunches webpage.

Alternative variants to dynamic bicycle crunches

To diversify your training, you can also incorporate similar exercises or other variations of the Dynamic Bicycle Crunches exercise.