How to do Bicycle Crunch Hold
On the floorHoldBoth sidesBeginner
Bicycle Crunch Hold is a on the floor stretch for your abdomen and obliques. Do it on one side, then switch.
Step by step
- 1Lie on your back with your hands behind your head.
- 2Lift your legs, draw your right knee in and stretch your left leg out.
- 3Then curl up and twist your left elbow toward that knee.
What you should feel
Let your hands support your head… no pulling.
Form tips
- Elbows wide, don't pull on your neck. Lower back stays pressed into the floor. Rotate from the ribs, not the elbow.
- Feel your side waist gently working.
- Steady breath… steady body.
Make it easier
If your neck tires, rest your head down and just hold the legs.
Coming out of it
Lower your head… bring your feet down… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Bicycle Crunch Hold with a coach
In BendEase, a voice coach talks you into Bicycle Crunch Hold, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your abdomen and obliques.
Get BendEase free48 hours of Premium free · no card
