Bicycle Crunch


Published: Abs, No Equipment -

Health Benefit


Core Strength
Engages abdominal muscles, promoting core stability.
Improved Flexibility
Increases range of motion, enhancing overall flexibility.
Calorie Burn
Burns calories effectively, aiding in weight management.

Instructions on how to perform the Bicycle Crunch:

  1. Starting Position:

    • Lie on your back with your knees bent and feet flat on the floor.
    • Place your hands lightly behind your head, elbows wide.
  2. Bicycle Motion:

    • Lift your shoulder blades off the floor, engaging your core.
    • Bring your right elbow towards your left knee while straightening your right leg, simultaneously twisting your torso.
    • At the same time, bring your left elbow towards your right knee while straightening your left leg, twisting your torso in the opposite direction.
    • Mimic a pedaling motion, alternating sides in a fluid movement.
  3. Breathing:

    • Exhale as you crunch and twist, bringing your elbow towards your knee.
    • Inhale as you return to the starting position, maintaining control over your breathing throughout the exercise.
  4. Controlled Movement:

    • Focus on the quality of movement rather than speed, ensuring proper form and engagement of the core muscles.
    • Keep your lower back pressed into the floor to prevent strain.
  5. Repetitions:

    • Aim for a controlled pace, performing the exercise for the desired number of repetitions or time duration.
    • Start with a manageable number of repetitions and gradually increase as your strength and endurance improve.


  • Keep your chin lifted slightly to avoid straining your neck.
  • Focus on twisting from your core muscles rather than pulling on your neck with your hands.
  • Engage your abdominals throughout the entire movement to maximize the effectiveness of the exercise.

Author: Kratos Agape

Abs, No Equipment -

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