Abs & core
Bicycle Heel Taps
A bicycle crunch where the leg that straightens lowers to tap its heel on the floor. The tap slows the move down and gives each rep a clear finish, while your abs work to keep your lower back down.
- Works
- Core, obliques, hip flexors
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Lie on your back, hands lightly behind your head, knees bent at 90 degrees over your hips. Press your lower back into the floor.
- 2Curl your head and shoulders up.
- 3Turn your right elbow toward your left knee as you lower your right leg and lightly tap your right heel on the floor.
- 4Bring the right knee back in and switch: left elbow to right knee, left heel taps. Keep alternating at a steady pace.
Cues
- Tap the floor, don't rest on it.
- Lower back stays down as the leg goes out.
- Shoulders stay up the whole set.
Common mistakes
- Lower back arching as the leg lowers. Keep your knee more bent so your heel taps closer to your hips. The shorter leg is easier to control.
- Dropping your head between reps. Keep your shoulders curled up and rest at the end of the round.
- Pulling on your neck. Hands rest lightly behind your head, elbows wide. Lift with your abs.
Easier
Keep your head and shoulders on the floor and just do the leg taps, or bend your knee more so your heel taps closer to your hips.
Harder
Slow down so each twist and tap takes 2 seconds, or tap with a straighter leg while keeping your back flat.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
How are bicycle heel taps different from bicycle crunches?
In a bicycle crunch, the straight leg hovers. Here it lowers to tap the floor, which slows you down and gives you a point to aim for on every rep. Both work your abs and obliques.
