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Bicycle Crunch

Bicycle Crunch

The Bicycle Crunch is a highly effective and fun exercise that targets multiple muscle groups in your core. This exercise mimics the motion of pedaling a bicycle, hence the name, and engages your abs, obliques, and even your hip flexors. One of the great advantages of the Bicycle Crunch is that it can be done anywhere, whether you're at the gym or in the comfort of your own home. When performed correctly, the Bicycle Crunch can help strengthen your entire core, improve your balance and stability, and even help you sculpt those coveted six-pack abs. It also has the added benefit of not requiring any equipment, making it a popular choice for those who prefer bodyweight exercises or don't have access to a gym. To perform the Bicycle Crunch, you start by lying on your back with your hands gently supporting your head, elbows wide. Lift your feet off the ground, knees bent at a 90-degree angle. Then, begin by bringing one knee towards your chest while simultaneously rotating your torso and reaching your opposite elbow towards that knee. Alternate the movement, bringing the opposite knee and elbow together, just like you're pedaling a bicycle. Remember to engage your core muscles throughout the movement, exhaling as you bring your knee and elbow together, and inhaling as you extend your leg. Aim for a controlled, steady pace, and avoid pulling on your neck or straining your lower back. Incorporating the Bicycle Crunch into your regular workout routine can help you build a strong and stable core, leading to improved athletic performance and overall functional fitness. Whether your goal is to enhance your sports performance or simply tone your midsection, the Bicycle Crunch is an exercise worth adding to your repertoire.


  • Lie flat on your back on an exercise mat.
  • Place your hands lightly behind your head, without pulling on your neck.
  • Lift your legs off the ground and bend your knees to a 90-degree angle.
  • Raise your upper body off the ground and bring your right elbow towards your left knee, while simultaneously straightening your right leg.
  • Now, bring your left elbow towards your right knee, while straightening your left leg.
  • Continue alternating sides in a pedaling motion, as if you were riding a bicycle.
  • Remember to engage your core throughout the exercise and breathe naturally.
  • Perform the desired number of repetitions or continue for the specified duration.
  • To make it harder, you can increase the speed or intensity of your pedaling motion.
  • To make it easier, you can slow down the pace or reduce the range of motion.

Tips & Tricks

  • Focus on engaging your core muscles throughout the entire movement
  • Make sure to keep your lower back pressed firmly against the floor to avoid excessive strain
  • Control the movement by using a slow and controlled tempo
  • Exhale as you bring your elbow and knee together and inhale as you extend your leg and arm
  • Avoid pulling on your neck or using your neck muscles to perform the exercise
  • Vary your speed and intensity to keep challenging your muscles
  • Include bicycle crunches as part of a comprehensive core workout routine
  • For added challenge, hold a dumbbell or medicine ball in your hands while performing the exercise
  • Incorporate bicycle crunches into a circuit training workout to increase calorie burn
  • Remember to warm up your core muscles before attempting bicycle crunches to prevent injury


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