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Bicycle Crunch


Bicycle Crunch
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Quads and obliques

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Core

Bicycle Crunch Overview

The bicycle crunch is a bodyweight exercise that engages the core muscles. With proper posture, bicycle crunches can increase core strength while adding a cardio element to your ab exercise routine. For a challenging variation, hold a medicine ball or a pair of dumbbells above your body during this core workout.

How to Do It

  1. Lie flat on the ground with your face up, legs straight, with your feet on the floor.
  2. Your head and shoulders should be slightly raised off the ground.
  3. Place both of your hands behind your head but do not interlock your fingers.
  4. Engage your core with a neutral spine and pelvis 
  5. The chin should remain tucked throughout the movement.
  6. Raise the knees upward: shins should be parallel to the floor.
  7. Engage your abs and curl the right side of your upper body off the floor to move your right elbow towards your left knee.
  8. Pause for a second at the end of the movement, squeezing your abs and sides.
  9. The left side of your upper body should remain stagnant with your right leg straight.
  10. Rotate the left side of your upper body to move your left elbow toward your right knee while simultaneously bringing the right side of your upper body and left leg back toward the floor.
  11. Repeat the desired number of reps.

Tips on Bicycle Crunch 

  1. Warm-up before exercising. 
  2. Maintaining proper posture holds the key in this exercise.

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