Alternatives
- Russian Twist
- Alternating V-Up
- Spiderman Plank
Summary
The bicycle crunch is a classic ab exercise that combines rotation and leg movement to target both the rectus abdominis and obliques. It’s highly effective for building core definition and control.
Benefits of the Bicycle Crunch
- Engages both upper and lower abs
- Strong oblique activation through rotation
- Improves coordination and balance
- No equipment needed
- Can be scaled with tempo or reps
Bicycle Crunch Muscles Worked
- Primary: Rectus Abdominis, Obliques
- Secondary: Hip Flexors, Transverse Abdominis
Instructions
- Lie on your back with hands behind your head
- Lift your legs and shoulders off the ground
- Bring one knee toward your chest while twisting your torso to touch the opposite elbow
- Alternate sides in a pedaling motion
- Keep the movement smooth and controlled
- Engage your core throughout
- Continue for the desired reps or time
Common Mistakes
- Pulling on the neck or head
- Using momentum instead of muscle control
- Letting the lower back arch off the floor
- Rushing the movement
- Incomplete rotation or range of motion