Weighted Bicycle Crunch

The weighted bicycle crunch is a core strengthening exercise that targets the entire abdominal region. The bicycle movement actively engages the hip flexors and obliques.


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    Lie on your back with your knees bent and feet flat on the floor. Hold a medicine ball above your torso with both hands. Lift your legs off the floor so that your knees and hips are bent at 90-degrees.
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    Then, pedal your legs in the air as if you are riding a bicycle. As you do, raise your upper body off the floor and twist your torso as you bring the medicine ball towards each alternating knee.

Trainer’s Tips

  • Squeeze your abs as you bring your elbows towards your knees.
  • Don't strain your neck. Keep it in line with your spine at all times.
  • Don't round your lower back as you bring your knees to your chest.