Male

45 degree Bycicle Twisting Crunch

Muscles involved

The 45 degree bicycle twisting crunch is an outstanding option if you want to develop rotational power and athletic core stability. Using just your body weight at an inclined lateral angle forces your obliques and abdominals to fire simultaneously, building functional strength that translates directly into athletic performance. Reaching across your body while controlling leg movement trains your core to brace effectively against rotational forces while maintaining balance. You will notice a significantly firmer midsection, superior postural control during heavy compound exercises, and a midsection capable of supporting dynamic movements in any physical activity you practice.

How to do it

1. Position yourself sideways on the machine with one leg supported and the other stretched in the air. 2. Place the arm of the supported side on your head and the other on your waist. 3. Lift the leg in the air by bending the knee and join the opposite elbow with it. 4. Return to the starting position and repeat the movement before changing sides.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your neck relaxed and aligned with your spine. - Exhale when performing the twist and contracting your obliques. - The movement should be controlled, without jerking.