How To Do The Bicycle Crunch (Abdominals)

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.

In This Exercise:

• Target Muscle Group: Rectus Abdominis
• Type: Strength
• Mechanics: Compound
• Equipment: Exercise Mat
• Difficulty: Beginner

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