Bicycle Crunch

Exercise / Abs

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How to do a Bicycle Crunch

1. There are many Bicycle Crunch variations, but to start just lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).


2. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.


3. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee.


4. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep.


5. Start the next rep when your head and shoulders are just about to touch the ground.


  • Crunches are not full sit-ups
  • Form is important

Crunches have been proven to be one of the most effective exercises to target the abs and obliques. That being said, adding crunches to your ab workout is a must. No matter which variation of crunch you’re doing, if you’re not using the proper form when doing crunches, you won’t see the results you expect.

CAUTION: If you’re a beginner, or not in optimal shape for exercise, start slowly! Consult a physician before starting a new exercise regimen.

Exercise Tips

  • Never jerk up on your neck and head when doing bicycle crunches.
  • Keep your chin pointed upward.
  • Squeeze your abs when lifting off the floor, and on the way down.
  • Having a comfortable exercise mat helps you do more reps.
  • Start slow, you will build endurance over time.

Bicycle Crunch Variations

  1. The standard crunch is a variation of the bicycle crunch and is also very effective for targeting abdominal muscles.
  2. Other popular bicycle crunch variations are the reverse crunch and the Standing Crunch.