Bicycle Crunch
The Complete Abs Workout

Bicycle crunch exercise that'll work all of your ab muscles. Find videos and instructions for the correct technique, and get the best results.

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It's official, this exercise is the best for strengthening all parts of your abs. It's been one of my favourites for a long time, I highly recommend you include it at some point during your core exercises.

The reason why it's so good is that it brings more abdominal muscles into play than any other ab exercise. That also makes it even more important that you have good form throughout.

If you rush it with poor technique, then you won't be working the intended ab muscles. Other parts of your body will have to compensate, leaving you open to injury.

The same applies for if you have very weak core muscles. You should always start building core strength by training the deep core muscles first.

Once you've done that, then you can get stuck into bicycle crunches and other ab exercises. I'll also go through an easier variation further below. Put your body before pride. Start with the easiest exercise, let your muscles adapt and work your way up.

If you're here because you want 6-pack abs, the bad news is bicycle crunches (and any other ab exercises) won't cut it by themselves.

The bicycle crunch is about strengthening the abdominal muscles. The good news is, to see those muscles you can do fat burning exercises, to burn that belly fat covering your abs.

You'll also need to make sure you're eating a healthy, balanced diet, it's the most important part of the whole process.

The Bicycle Crunch

Start by doing 5-10 reps and build up to a maximum of 20 reps in any one set. You can also work to time in circuits (i.e. 20 seconds exercise, 30 seconds rest).

1. Lie on your back on an exercise mat, hands by your ears (elbows pointed to the sides), hips and knees bent at 90 degree angles (feet off the floor).
2. Straighten your left knee whilst bending your right knee further up. Use your abs to lift and turn your upper body to bring your left elbow towards your right knee (don't cheat by bending at your shoulder!).
3. Then slowly come back down and repeat with the opposite knee and elbow to create a bicycle kicking action and simultaneous body rotation.
4. Repeat until you complete your reps.

Tips:

• Breathe steadily, try and get into a rhythm.
• Keep your core muscles braced throughout, this will ensure your lower back stays pressed against the mat.
• Focus on making your abdominal muscles do the work.
• Don't push your head forward with your hands, this will put pressure on your neck. Lightly support your head with your fingers behind your ears.
• Your elbows don't need to touch your knees.
• Don't lose form just to complete the set. If you're struggling then stop and rest.

The Half Bicycle Crunch

If you're struggling to complete a set of the above exercise, try doing this first. It's simply a breakdown of the movements above.

1. Place a bench/chair/stool at the end of an exercise mat.
2. Lie on your back on the mat, hands by your ears (elbows pointed to the sides).
3. Bend your hips and knees at 90 degree angles, but this time rest your feet on the bench.
4. Bend your right knee further up. Use your abs to lift and turn your upper body to bring your left elbow towards your right knee (don't cheat by bending at your shoulder!).
5. Then slowly come back down to the starting position.
6. Repeat until you complete your reps.
7. Repeat with your right elbow and left knee.
8. Progress to the full exercise once you're comfortable on both sides.

Tips:

• Exhale as you crunch up, inhale as you come down.
• Keep your core muscles braced throughout, this will ensure your lower back stays pressed against the mat.
• Your elbow doesn't need to touch your knee.

Click here to see technique tips and videos of more types of ab crunches.

Bicycle Crunch Videos

Enjoy these bicycle crunches! Check out these quality videos for a visual idea of technique:

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