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Bicycle Crunch – The Best Abs Exercise

The Bicycle crunch exercise is ideal for effectively strengthening the oblique abdominal muscles. You do not need to visit the gym or purchase additional equipment. All you need is a flat surface, a minimum level of physical fitness, and your desire.

In other words, if you are practicing home workouts, you must include this wonderful exercise in your program.

What muscles are targeted by bicycle crunch?

Bicycle crunch exercise primarily loads the oblique abdominal muscles. The rectus muscles, hip flexors, and to a small extent the back work. In general, the exercise is great for developing the press. However, you can work your oblique abdominal muscles only with the right technique.

bicycle crunch oblique abdominal muscles

Bicycle crunches work great on the oblique abdominal muscles

Remember, pairing bicycle crunch exercise with other abs workouts will allow you to achieve harmoniously developed and aesthetically pleasing abs. Please note, extra weight should be used with caution as excessive burdening can lead to trouble. To give an example, overworked oblique muscles may cause the opposite effect – the waist will visually expand unnaturally.

Proper exercise technique

The bicycle crunch exercise is not as easy as it might seem at first glance. Therefore, we’ll consider two options for the bicycle crunch exercise (from simple to difficult).

Learning to pedal

Beginners should gradually increase the difficulty of the exercise. First, you need to learn basic movement (pedaling). Take a starting position:

1Lie on the floor (use a yoga mat or similar). Press your lower back to the floor, place your hands behind your head, and spread your elbows to the sides
2While straining your abdominal muscles (do not bend your lower back), lift your legs so that your hips are perpendicular to the floor, and your lower legs, in turn, are parallel. It’s like you are sitting on an invisible chair
3Keeping the lower back in mind, begin to rotate your legs as if you were pedaling. Try to feel and fully control the work of the abdominal muscles

Take your time, correct technique is more important than speed. The number of sets depends on your training.

bicycle crunch exercise technique

The loin doesn’t come off the floor

Start with two sets of ten reps. Next, build up to three to five sets of twenty reps. And try to move from a simplified version to a full-fledged technique.

Do the bicycle crunch exercise correctly!

The technique is as follows:

1The starting position is the same – lie on the floor, put your hands behind your head, and spread your elbows
2Tighten your abs and lift your legs a little. Legs should be straight
3As you exhale, pull one leg toward your body while lifting your head and shoulder blades off the floor. Perform a twist, touching the elbow of the opposite hand to the knee of the leg. That is, if you pulled up your right leg, touch the knee with the elbow of your left hand
4Return to the starting position while inhaling. Continue to pull up your legs, touching your knees with your elbows as you twist

Try to do all movements as smoothly as possible, avoid sudden jerks and you’ll achieve maximum effect.

Important recommendations

If you find it difficult to keep both legs elevated, place your fixed leg on the floor. However, such an approach is not correct, better use the technique described above as soon as possible.

The perfect abs can only be achieved when the fixed leg is suspended. Moreover, the closer the leg is to the floor, the stronger the tension will be, try not to raise it too high.

The obliques work best if the elbow and knee touch during the twist.

Benefits and contraindications

The bicycle crunch is especially useful in combination with other abs exercises. Exercising your oblique abdominal muscles will help you do many of the basic exercises more effectively.

The bicycle crunch does not imply any special contraindications. Everything is pretty standard, you should refrain from exercise if you have injuries, cardiovascular problems, and fever. This exercise is also not recommended during pregnancy, it is better to give preference to special workouts.

I'm a professional fitness instructor and nutritionist, runner, husband and father. I do my best in providing the right guidance when it comes to the grounds of sexual health, nutrition and common fitness.

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