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  1. Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head.  Now lift your shoulders into the crunch position.

  2. Bring your knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.

  3. Now simultaneously, slowly go through a cycle pedal motion kicking forward with the left leg and bringing in the knee of the right leg. Bring your left elbow close to your right knee by crunching to the side, as you breathe out.

  4. Go back to the initial position as you breathe in.

  5. Crunch to the opposite side as you cycle your legs and bring closer your right elbow to your left knee and exhale.

  6. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.


  • You cannot add resistance to this exercise so you can concentrate on perfect execution and slower speeds to increase intensity. 

Alternative Exercises for Bicycling 

  • Oblique Crunches

  • Crossover Crunches

  • Oblique Ball Crunches 

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