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Bicycles

A core exercise that combines alternating leg movements with elbow-to-knee touches to target the abdominal muscles and improve core strength and coordination.

Exercise Overview

Category

Isometric Calisthenics

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Lie on your back with hands behind your head and knees bent. Lift your shoulders off the ground and alternate bringing opposite elbow to opposite knee in a cycling motion.

Starting Position

Begin lying on your back with hands behind your head, knees bent, and feet on the ground.

Finishing Position

Return to the starting position after completing the bicycle movement sequence.

Form Cues

Lift shoulders, touch elbow to knee, alternate sides, engage core

Common Mistakes

Not lifting shoulders, using momentum, not feeling core engagement, poor coordination

Progression Tips

Increase speed, add resistance, or perform more complex variations.

Regression Tips

Reduce speed, perform without touching elbow to knee, or use modified position.

Safety Notes

Maintain proper form to avoid neck strain. Stop if you experience pain in the lower back or neck. Keep your core engaged throughout the movement.