Slow paused bicycle crunches

How to do it

1. Set upBicycle position: shoulders up, hands behind your head, legs off the floor.
2. MoveTwist one elbow toward the opposite knee and hold for a full second before switching. Slow means the abs hold the shape, not momentum.
3. Watch forLetting your lower back arch as the straight leg extends. Keep it lower if you have to.

Easier or harder

Easier

Crunches: no twist and feet stay down.

Harder

Bicycle abs: same twist, fast.

What it works

Muscles

Core

Position

On your back

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• Bicycle abs
• Sit-up + punches
• Regular ol situps
• Starfish crunches
• Leg raises
• Leg drops