How to Do Bicycle Crunches With Perfect Form

The bicycle crunch is a bodyweight exercise that activates your core muscles. Practice bicycle crunches by lying flat with your lower back pressing into an exercise mat. With your hands behind your head, lift your shoulder blades off the mat. Raise your knees to a 90-degree angle and alternate extending your legs as if pedaling a bike. Twist your body to touch your elbow to the opposite knee with each pedal motion.

With proper form, bicycle crunches can increase core strength while adding a cardio element to your ab exercise routine. For a challenging variation, hold a medicine ball or a pair of dumbbells above your body during the core workout.

For the bicycle crunch, begin by performing 2–3 sets of 10–15 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Lie flat on an exercise mat with your face up, your legs straight, your feet on the floor, and your head and shoulders slightly raised off the mat.
2. 2. Place both of your hands on the back of your head without interlocking your fingers.
3. 3. Slightly tuck your pelvis and bring your ribcage down. Engage your core. Your spine and pelvis should be in a neutral position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
4. 4. Raise your knees toward your chest until your shins are parallel to the floor.
5. 5. Engage your abs and curl the right side of your upper body off the floor to move your right elbow towards your left knee.
   
6. 6. Pause for a second while at the end of the movement while squeezing your abs and obliques. The left side of your upper body should remain in place with your right leg straight.
7. 7. Rotate the left side of your upper body to move your left elbow toward your right knee while bringing the right side of your upper body and left leg back toward the floor.
8. 8. Continue to alternate back and forth your desired number of repetitions.

Bicycle crunches target a few key muscle groups in your body.

1. 1. Rectus abdominis: The bicycle crunch primarily targets your rectus abdominis muscle, the upper abs known as the six-pack muscle. The rectus abdominis stabilizes your pelvis while controlling spine flexion and extension.
2. 2. Obliques: The twisting movement used during bicycle crunches activates your internal and external oblique muscles.
3. 3. Hip flexors: By lifting your legs and pedaling, you work your hip flexor muscles during the bicycle crunch exercise.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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