3.9
(189)

The Ab Bicycle Crunch also know as Ab Bikes is a great way to activate the rectus abdominis, which is your upper abdominal muscle. This will also significantly strengthen your core while helping you maintain good posture.

Time
5-12 Minutes
2-3 times per week

Muscle Group
Abdominal, Obliques

Difficulty
Very Difficult

Fitness Type
Strength, Anaerobic

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Safety Tips

Exercise with precaution if you have a back problem or even a shoulder injury.

Skipping
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Equipment Required

Any mat is necessary for this exercise.

Yoga Water are great for this .   Read are reviews on the various types of mats available.

Number of Reps and/or Length of Time

Beginners

4-5 minutes
10 reps
Repeat 2 times

Intermediate

8 minutes
20 reps
Repeat 3 times

Advanced

10-12 minutes
30 reps
Repeat 4 times

Instructions

Step 1
Watch the instructional video, then read the following for clarification.

Lie flat on the floor with your lower back pressed to the ground and knees bent

Step 2
Place your feet flat on the floor, and your hands clasped behind your head.

Step 3
Tighten your abdomen to stabilize your spine.

Step 4
Do a bicycle motion by touching your right elbow with your left knee.

Step 5
Then touch your left elbow with your right knee.

Step 6
Do this motion to your level.

Step 7
Rest for 60 seconds, the repeat to your level.

Step 8
After the reps, release your hands and lie on your side and prepare to stand up.

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Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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