The bicycle crunches with raised legs is an advanced variation of the traditional bicycle crunch that increases the intensity by keeping the legs elevated throughout the movement. This exercise particularly targets the lower abs while also engaging the entire core complex.
Step by step guide:
- Lie on your back with your hands behind your head.
- Raise your legs off the ground, keeping them parallel to the floor.
- Lift your shoulders off the ground, engaging your upper abs.
- Bring your right elbow toward your left knee while extending your right leg.
- Keep both legs elevated above hip level throughout the movement.
- Switch sides in a controlled pedaling motion.
- Maintain your lower back pressed against the floor.
- Perform 10-15 repetitions per side for 2-3 sets.
Tips
Focus on keeping both legs elevated throughout the exercise. Perform the movement slowly to maintain proper form. Keep your core engaged and your lower back pressed into the ground. Breathe steadily throughout the movement, exhaling during the crunch.
Benefits
This variation increases core engagement, particularly in the lower abs. It improves overall core strength and stability, enhances rotational power, and helps develop better muscle control. The constant leg elevation adds an extra challenge for the hip flexors and lower abs.
Prevention
Stop if you feel any lower back strain. Avoid pulling on your neck with your hands. If you experience difficulty maintaining leg elevation, try the traditional bicycle crunch first. Those with lower back issues should consult a fitness professional before attempting this variation.
