What is the bicycle crunch?
The bicycle crunch is an ab exercise done on the floor. You pedal in the air, bringing each elbow towards the opposite knee. The movement is simple. It needs no equipment.
Which muscles does it work?
It mainly targets the obliques. The rectus abdominis and the transverse follow. The hip flexors chip in too.
Obliques: rotating the torso.- Rectus abdominis: the flexion.
Transverse: holding the belly in.
How do you perform it properly?
The starting position
Lie on your back. Hands next to your ears, never behind your neck. Your lower back stays flat on the floor.
The tempo
Go slow. A fast bicycle crunch loses the whole point. Breathe out on every rotation.
How many sets?
Aim for 3 sets of 20 reps. Rest: 45 seconds. Three times a week is plenty.
Bicycle crunch or air bike?
The air bike is an air-resistance exercise bike. It burns a lot of calories. The bicycle crunch, on the other hand, strengthens your core. The two go well together.
Mistakes to avoid
Pulling on your neck leaves it sore. So does arching your lower back. A coach can fix your form in a single session.
Want to progress fast? Find a personal trainer near you and get every bicycle crunch checked live.