Band Bicycle Crunch

Setup

1. 01Loop a light band around both feet or ankles.
2. 02Lie on your back with hands lightly behind the head.
3. 03Lift both feet off the floor with knees bent, keeping the band taut.
4. 04Curl the shoulder blades slightly off the mat to preload the abs.

Execution

1. 01Extend one leg out against the band while pulling the other knee in.
2. 02Rotate the torso to bring the opposite elbow toward the incoming knee.
3. 03Switch sides in one smooth motion, extending the other leg against the band.
4. 04Keep alternating with a controlled rhythm and constant band tension.

Checkpoints

• -The band stays taut through every leg switch.
• -Rotation comes from the torso; the elbows do not just flap toward the knee.
• -The extended leg stays off the floor and the lower back stays down.
• -Shoulder blades stay hovering off the mat for the whole set.

Common mistakes

• -Pedaling so fast the band goes slack and momentum takes over.
• -Pulling on the neck to fake the elbow-to-knee touch.
• -Letting the extended leg drop and the lumbar spine arch.
• -Choosing a band so heavy the legs cannot fully extend.