Bicycle crunch is a great way to target the rectus abdominis and the obliques in one easy exercise.
The bicycle crunch is an excellent exercise for building abdominal strength and toning your thighs. It’s an easy move to complete, and when you feel that burn you’ll know you’re doing it right!
Benefits
The bicycle crunch is excellent for activating the rectus abdominis, your upper abdominal muscle.
It is second only to the captain’s chair for activating the obliques—your side abdominal muscles.
Because you are raising your legs, you also engage the transverse abdominis, which is the deep ab muscle that is hard to target.
Besides working your abs, you will also be toning your thighs as both your hamstrings and quads will be involved with bicycling.
A strong core will help you with maintaining good posture and performing well at your daily tasks.
It is also a key component of good performance in sports and physical activities.
Doing a variety of ab and core exercises ensures you are engaging your muscles in different ways.
Step-by-Step Instructions
- Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head.
- Contract your core muscles, drawing in your abdomen to stabilize your spine.
- With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.
- Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.
- Rotate your torso so you can touch your elbow to the opposite knee as it comes up.
- Alternate to twist to the other side while drawing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.
- Aim for 12 to 20 repetitions and three sets.
Mistakes
Avoid these errors so you get the most out of this exercise while preventing strain or injury.
Hip Rotation
Your torso should be doing all of the rotation.
Your hips should not be rotating, you should be driving your legs straight forward and backward.
Keep your lower back pressed into the floor during the maneuver.
Neck Straining
Don’t pull your head forward, make your torso do the work of rotation. If you find yourself straining with your head and neck to get your elbow to contact your knee, instead just rotate as far as you can with your torso.
Modifications and Variations
The crunch is an exercise that can be done in many ways to make it more accessible as you build core strength or to work your muscles in different ways.
