Videos
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
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.
How many bicycle crunches should I do daily for strong abs?
For strong abs, perform 3 sets of 15-25 controlled bicycle crunches daily, focusing on quality and proper form to maximise core engagement without straining your neck or lower back.
Do bicycle crunches burn belly fat effectively?
Bicycle crunches strengthen and define abdominal muscles but do not directly burn belly fat. Combining them with a calorie deficit and cardio exercise is essential for visible fat loss around the midsection.
Why does my neck hurt when doing bicycle crunches?
Neck pain during bicycle crunches often indicates excessive pulling on the neck instead of engaging the core. Keep your chin slightly tucked, relax your neck, and use your abs to lift your torso.