Bicycle Crunch Hold

Difficulty

Intermediate

Position

Floor

Type

Isometrics

Sides

Both sides

Hold time

30–60 s per set in our routines

How to do the Bicycle Crunch Hold

1. Lie on your back with knees bent and feet on the floor, then lace your fingers lightly behind your head.
2. Lift head, shoulders, and upper back off the mat while pressing your lower spine down.
3. Extend one leg long and pull the opposite knee toward your chest as you rotate to bring the opposite elbow toward that knee.
4. Hold the twist with steady breathing, then switch sides halfway through the set.

Tips

• Keep the core braced so the lower back stays glued to the mat.
• Think about rotating the ribcage rather than yanking the elbow forward.
• Support your head gently with your hands without pulling on the neck.

Adjustments

• Keep both knees more bent or rest the extended heel on the floor if you need to dial the intensity down.

All exercises