Bicycle Twist Crunch – Your Guide To This Fun Oblique Exercise

Bicycle Twist Crunch undeniably is a great exercise to activate your core. Would you like to obtain a pristine form and firm your Obliques? You’ll utilize our step-by-step guide to get going straight away.

Exercise Summary

  • Primary Muscles Worked: Obliques
  • Other Muscles (Secondary) Worked: Quadratus lumborum, Psoas major, Iliocastalis lumborum, and Iliocastalis thoracis
  • Equipment: Body Weight
  • Mechanics Type: Isolated
  • Force: Pull
  • Utility: Auxiliary

Bicycle Twist Crunch Exercise Procedure

  • Setup by laying back down on a mat with lower legs raised straight like on a bench.
  • Place your hands behind your neck or head.
  • Flex and twist your waist to raise your upper torso from the mat to one side while bringing the opposite knee up toward your elbow.
  • Return until the back of your shoulders contact the mat, and your feet are together and elevated.
  • Alternate your next repetition to the other side.
  • Continue your Bicycle Twist Crunch for a full set.
Graphic image of a muscular woman performing alternate cable triceps extensions.

Utilized Muscles

Target (Agonist)

  • Obliques

Synergists

  • Quadratus lumborum
  • Psoas major
  • Iliocastalis lumborum
  • Iliocastalis thoracis

Dynamic Stabilizers

  • None

Stabilizers

  • Latissimus Dorsi
  • Teres Major
  • Pectoralis Major – Sternal
  • Pectoralis Minor
  • Rhomboids
  • Levator Scapulae
  • Trapezius – Lower
  • Triceps – Long Head
  • Brachialis
  • Brachioradialis
  • Biceps Brachii

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the bicycle twist crunch exercise highlighted in red and the rest in blue.

Tips for Better Results and Proper From

Your at the right place if you’re motivated to enhance your bicycle twist crunch execution. Using these suggestions can allow you to take full advantage of this amazing exercise. Concurrently with shaping your obliques muscles, increasing movability, and even a reduced chance of injury can all be achieved with this exercise. Let’s begin now and see what these tips may achieve for you.

  • Keep your back flat – This will help to prevent any lower back strain during the exercise, while also keeping your core engaged.
  • Do not rush the movement – Take your time to perform each rep with control and slow, steady movements to ensure proper form is maintained. This will also help to maximize the benefit of the exercise.
  • Make sure to exhale when you crunch – This will help engage your core more fully as you twist and crunch, as well as ensure you get a full range of motion for each rep.

Frequent Mistakes You Want to Be Sure To Avoid

When conducting bicycle twist crunch, keeping away from common errors is key to achieving optimal results and avoiding pain. Also, to maximize your benefits of the exercise, proper technique is required. Through preventing these frequent mistakes, you can improve your performance and get the results you want. But relax, it’s not quite as difficult as it might seem. By knowing the mistakes to avoid and taking the appropriate actions, you may complete the exercise safely and successfully. Thus, it is now your turn to maximize your results from this exercise and enjoy the benefits of a productive workout.

  • Not engaging their core: Many people forget to engage their core when doing the Bicycle Twist Crunch, which can lead to sloppy form and ultimately an ineffective workout.
  • Not breathing correctly: Not breathing correctly during the Bicycle Twist Crunch can put strain on the lungs and cause fatigue to set in quickly.
  • Not focusing on the range of motion: Neglecting to focus on the range of motion during the Bicycle Twist Crunch can prevent you from getting the most out of the exercise and prevent you from achieving your desired results.

Recap

So, now that you know how to do the Bicycle Twist Crunch, don’t forget to take advantage of its many benefits! Not only does it help you strengthen your core and obliques, but it also helps with balance, flexibility, and coordination. Just make sure you practice good form, and don’t forget to keep breathing! Ready to work on your fitness? Check out our other fitness articles for more tips and tricks to get into shape!

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