Bicycle Crunch

  • Lie flat on the floor with your lower back pressed to the ground.
  • With your hands behind your head, bring your knees toward your chest and lift your upper back until your shoulder blades off the mat. Be sure not to pull on your neck.
  • Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
  • Switch sides, and do the same motion on the other side to complete one rep.

End by doing Sphinx pose to stretch out the abs.

The Plan:

Day of Month Number of Reps Number of Crunches
Day 1 4 reps of each 20
Day 2 5 reps of each 25
Day 3 6 reps of each 30
Day 4 Rest 0
Day 5 8 reps of each 40
Day 6 10 reps of each 50
Day 7 12 reps of each 60
Day 8 Rest 0
Day 9 13 reps of each 65
Day 10 15 reps of each 75
Day 11 16 reps of each 80
Day 12 Rest 0
Day 13 18 reps of each 90
Day 14 20 reps of each 100 (you made it!)

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