Oblique bicycle crunch

Wisler Saint-Vil, MD
agosto 12, 2022
Back pain core strengthening, Core strengthening

It is an excellent exercise for the abdomen and deep obliques and part of the core
strengthening.
Step 1 – Lie flat on the floor, your lower back hard-pressed to the floor, and your
hands behind your head.
Step 2 – Contract your core muscles, drawing in your abdomen to stabilize your
spine.
Step 3 – With your hands gently holding your head, pull your shoulder blades back
and slowly raise your knees to about a 90-degree angle, lifting your feet from the
floor.
Step 4 – Exhale slowly; at first, go through a bicycle pedal motion, bringing one knee
up towards your armpit while straightening the other leg, keeping both elevated
higher than your hips.
Step 5 – Rotate your torso so you can touch your elbow to the opposite knee as it
comes up.
Step 6 – Alternate to twist to the other side while drawing that knee towards your
armpit and extending the other leg until your elbow touches the alternate knee.
Repeat 12-20 times
3 sets in a row
Once-daily
5 days a week