Demonstration video
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Get my programHow to do the bicycle crunches
Instructions
- Lie flat on your back with your hands behind your head.
- Lift your legs off the ground and bend your knees at a 90-degree angle.
- Bring your right elbow towards your left knee while extending your right leg.
- Switch sides by bringing your left elbow towards your right knee while extending your left leg.
- Continue alternating sides in a pedaling motion with controlled movement.
Technical Tips
- Keep your lower back pressed into the floor at all times.
- Avoid pulling your neck; use your core to lift.
- Move slowly to maximise muscle engagement and stability.
Breathing Tips
- Exhale as you crunch and twist.
- Inhale as you return to the starting position.
Medical restrictions
- Lower back injuries
- Neck pain or cervical spine issues
- Hip flexor strain
Description
Bicycle crunches are a dynamic core exercise that effectively target your abdominal muscles while also engaging the obliques for rotational strength. This movement mimics a pedaling action, combining a traditional crunch with a twist to activate deep core stabilisers. Performing bicycle crunches improves overall core endurance, enhances coordination, and supports functional movements such as running or rotational sports. As a bodyweight exercise requiring no equipment, they can be performed anywhere, making them ideal for home workouts or warm-up sequences. The bicycle crunch is widely used to strengthen the midsection, improve balance, and support better posture by engaging both the upper and lower abdominal regions with a single controlled movement. Regular integration of bicycle crunches into your training program can help build defined abs, support spinal health, and enhance athletic performance through superior core control.
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Description
Bicycle crunches are a dynamic core exercise that effectively target your abdominal muscles while also engaging the obliques for rotational strength. This movement mimics a pedaling action, combining a traditional crunch with a twist to activate deep core stabilisers. Performing bicycle crunches improves overall core endurance, enhances coordination, and supports functional movements such as running or rotational sports. As a bodyweight exercise requiring no equipment, they can be performed anywhere, making them ideal for home workouts or warm-up sequences. The bicycle crunch is widely used to strengthen the midsection, improve balance, and support better posture by engaging both the upper and lower abdominal regions with a single controlled movement. Regular integration of bicycle crunches into your training program can help build defined abs, support spinal health, and enhance athletic performance through superior core control.
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