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Home » Exercise Guides » Core

Bicycle Crunch: Target Your Abs and Strengthen Core Muscles

Bicycle Crunches The Best Abs Exercise

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:16 AM EDT

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The bicycle crunch is a great bodyweight abdominal exercise which is used to build the abdominal muscles and tighten up the core. The obliques also receive stimulation from the twist of the torso so the bicycle crunch makes for a very effective core movement which develops necessary stabilizer muscles.

Now, it’s a rather simple exercise so anyone with any level of fitness training can perform it without much difficulty. And you don’t need any equipment besides a soft surface which makes it very convenient as well. So, add this great exercise in with your other core movements to fully work the abdominal muscles.

Bicycle Crunch Details
Basic Information
Body Part
Abdominal muscles
Primary Muscles
Hip Flexors, Obliques, Rectus Abdominis, Transverse abdominis
Secondary Muscles
Quadriceps
Equipment
None
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Rotation
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Fat Loss
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength15-20
Hypertrophy15-20
Endurance15-20
Power8-12
Muscular endurance15-20
Stability coreVaries
Flexibility mobilityVaries
Similar Exercises
  • Tone Your Core: Master the Cable Wood Chop Exercise
  • Ultimate Machine Seated Crunch for Core Strength and Definition
  • Single Arm Push Up: Master Form for Full Body Strength
  • Plank Pull-Through: Target Your Core and Glutes Effectively

Exercise Instructions

  1. Lie down on an exercise mat or soft surface and lift your feet about a foot off of the floor.
  2. Place your hands behind your head.
  3. Then, bring your left knee toward your abdominals and twist your torso to the left so your right elbow reaches a few inches from your left knee. Contract your abs during this part of the movement.
  4. Hold for a couple of seconds.
  5. Now, bring your right knee toward your abs and twist your torso to the right. Your left knee should return to the original position, extended out in front of you.
  6. Alternate between legs for sets.

Variations & Tips:

  • This exercise can also be conducted on a bench as well.
  • The bicycle crunch is a great abdominal exercise variation.
  • Make sure to keep your core muscles tight throughout the movement.
  • Your abdominals, obliques and hip flexors are all stimulated during this exercise.

Watch: How to do the bicycle crunch

Interested in measuring your progress? Check out our strength standards for Bicycle Crunch.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Core Exercise Guides Legs and Glutes
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Decline Dumbbell Bench Press: Build Chest, Arms & Stability

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Twisting Hyperextension: Strengthen Your Back and Obliques

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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