4.6
(38)

Bicycles Crunches is one of the very best abdominal and obliques muscles strengthening exercises around. It will also activate the rectus abdominis – your upper abdominal muscle. It also dramatically strengthens your core and help maintain good posture. The Bicycle Crunches are about 250% better than standard crunches.

It is an excellent way to help tone your tummy and lose weight, but it will not necessarily make your tummy flat. You will need to body fat from all over the body for that to happen. Bicycle crunches are a great cardio exercise and will be strength and endurance.

Time
3-5 Minutes

Muscle Group
Obliques, Abdominals, Shoulders

Difficulty
Moderate

Fitness Type
Strength, Aerobic

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Safety Tips

If you are experiencing any pain in your back, or shoulder then you might want to consult your doctor before doing this exercise.

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Equipment Required

Any mat will be suitable for this exercise. .

Yoga Mats are suitable to be used in this workout.   Read our review on the various types of mats available.

Number of Reps and/or Length of Time

Beginners

3-5 minutes
10-20 reps
2-3 sets

Intermediate

3-6 minutes
20-40 reps
3-4 sets

Advanced

4-8 minutes
30-60 reps
3-4 sets

Instructions

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

Step 2  Lay on your back, with legs straight and arms to the side.

Step 3  Your lower back pressed to the ground and knees bent. Feet should be on the floor and place hands are behind your head.

Step 4  Squeeze your core muscles as you draw in your abdomen to stabilize your spine.

Step 5  Using your hands, gently holding your head.

Step 6  Pull your shoulder blades back and slowly raise your knees to about a 90-degree angle which will lift your feet from the floor.

Step 7  Exhale as you go through a bicycle pedal motion to bring one knee up towards your armpit. With the other leg straightened, keeping both elevated higher than your hips

Step 8  Do not rotate your hips, make your torso do the work. so you touch your elbow to the opposite knee when it comes up.

Step 9  Alternate to twist to the other side while bringing the same knee towards your armpit. Keep the other leg extended until your elbow touches the alternative knee.

Step 10  Do the number of Reps or Length of Time to your level.

Step 11  Repeat for the number of sets.

Exercise Notes

  1. You hips are not meant to rotate in the exercise. Your upper torso is intended to do most of the work. Try to keep the hips as still as possible.
  2. Your hands-on your head is not meant to pull on your head or neck. Your fingers are only meant to rest on the side of your head
  3. If your elbow cannot touch your knee, don’t worry, go as far as you can. You will improve over time
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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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