Seated Bicycle Crunches
Oblique StrengthCore StrengthCoordinationRotation
Benefits
- Strengthens oblique muscles
- Builds rotational core strength
- Improves coordination
- Enhances functional movement
- Supports spinal health
How to do Seated Bicycle Crunches
- Sit toward front of chair
- Sit tall with core engaged
- Place hands gently behind head, elbows wide
- OR: Hands at temples, fingers light
- Lift right knee toward chest
- Simultaneously rotate torso, bringing left elbow toward right knee
- Keep rotation from waist, not pulling on neck
- Lower and return to center
- Repeat opposite side: left knee to right elbow
- Continue alternating in controlled rhythm
- Focus on quality of movement over speed
Breathing
- Exhale as you rotate and crunch
- Inhale as you return to center
- Maintain steady breathing rhythm
Repetitions: 5-10 per side (10-20 total), 2-3 sets.
Safety notes
Alternate bringing opposite elbow to opposite knee while seated, completing 5-10 repetitions per side
Modifications
Make it easier
- Keep feet on floor, just rotate torso
- Reduce rotation range
- Place hands on shoulders instead of head
- Perform 3-5 reps per side only
Make it more challenging
- Hold each rotation for 2 seconds
- Increase to 15 reps per side
- Add gentle pulse at rotation point
- Lift both feet off floor while alternating
Common mistakes to avoid
- Pulling on neck with hands
- Moving too quickly
- Rotating too forcefully
- Holding breath
- Rounding spine excessively