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Exercise Library / Bicycle Crunch

Bicycle Crunch

The bicycle crunch works the front and sides of your abs by bringing opposite elbow and knee toward each other in a pedalling motion.

Strength Training

What this exercise does

The bicycle crunch works the front and sides of your abs by bringing opposite elbow and knee toward each other in a pedalling motion. It is a good test of coordination as well as strength.

At a glance

Body part
Abs / Core
Muscles worked
Abs, Obliques
Experience
Intermediate
Equipment
No Equipment

How to do it

  1. Lie on your back with your knees bent and feet lifted. Place your fingertips lightly behind your ears.
  2. Lift your shoulders slightly off the floor.
  3. Bring your right elbow toward your left knee while you straighten your right leg.
  4. Switch sides, as if pedalling a bike.
  5. Move slowly. Do 10 to 20 total reps.

Common mistakes

  • Pulling on your neck with your hands.
  • Racing through the move.
  • Letting your lower back arch off the floor.

Make it easier or harder

Make it easier

Keep both feet on the floor and just rotate your shoulders from side to side.

Make it harder

Slow it down and extend the straight leg lower, as long as your lower back stays flat.

Keep it safe

Keep your neck relaxed. If your neck or lower back is sore, try a dead bug instead.

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