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.
Click here for 5 important tips
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).
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.
Bicycle Crunch Videos
Enjoy these bicycle crunches! Check out these quality videos for a visual idea of technique:
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