Seated Knee to Elbows / Chair Cross Body Crunches / Bicycles
How to Do Seated Knee to Elbows / Chair Cross Body Crunches / Bicycles
- Seat yourself comfortably at the edge of a solid chair, with your back straight and unsupported. Keep your feet planted about hip-width apart
- With your hands placed gently behind your head find a stable comfort point with your glutes. This is the starting position
- When ready, exhale and using your core for control, raise one knee towards your chest
- At the same time, bring the opposite elbow across your body until it meets, or comes close to the raised knee.
- After each crunch, return to the start position inhaling as you do so, bringing your foot back down to the ground
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Related Abs And Lower Back Exercises
Seated Knee to Elbows / Chair Cross Body Crunches / Bicycles Exercise Details
Muscles worked
Seated Knee to Elbows / Chair Cross Body Crunches / Bicycles targets abs and lower back and also works glutes & hip flexors. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is an at-home exercise. Equipment required: no equipment.
Similar exercises
Related exercises that work similar muscle groups include Scorpion stretch, seated cat cow and modified plank shoulder taps / planks. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
