FlexBicycle Crunches
Muscles worked
- Rectus Abdominis
- External Oblique
- Internal Oblique
- Iliopsoas
- CategoryCore
- Default target4 sets × 20–20 reps per side
- EquipmentBodyweight
- Movement patternCore
- Training stylesHypertrophy, HIIT
- LevelBeginner-friendly
Technique
Setup
Lie on your back with hands behind your head. Lift your shoulders off the floor and bring your knees to a tabletop position.
Movement
Bring your right elbow toward your left knee while extending the right leg out. Alternate sides in a fluid, cycling motion.
Form Tip
Avoid pulling on your neck. Focus on rotating your torso so that the shoulder moves toward the opposite knee.
Increase Difficulty
Slow down the tempo to emphasize the contraction or hold the 'peak' for 1 second.
Decrease Difficulty
Perform the movement with your feet touching the floor between reps.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.