Bicycle Crunch tutorial
The bicycle crunch is a lying exercise where you bring one elbow toward the opposite knee while your legs move as if pedaling. It works the rectus abdominis and obliques together and improves core coordination. It requires no equipment and suits beginners at home.
How to perform
- Lie on your back and place your hands lightly behind your head or by your temples.
- Press your lower back into the floor and lift your legs with knees bent about 90 degrees.
- Lift your head and shoulders slightly off the floor.
- Bring one knee toward your chest while extending the other leg.
- Rotate your torso and bring the opposite elbow toward the bent knee.
- Switch sides and continue alternating with control.
Breathing: Exhale as you twist the elbow toward the knee and inhale as you switch sides.
Key tips
- Rotate your shoulder toward the knee, not just the elbow.
- The lower the extended leg is to the floor, the harder the exercise.
- Move slowly and pause briefly on each twist.
Common mistakes
- Pulling on the neck with the hands
- Rushing through reps without real torso rotation
- Letting the lower back lift and arch off the floor
Safety: People with neck or back pain should be careful and can use the dead bug as a safer alternative.
Abs and corePrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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