The Bicycle Crunch targets your abs, especially the obliques. With its alternating leg movement and torso twist, it works the entire midsection. It also boosts endurance, balance, and coordination.

What Is the Bicycle Crunch?

The Bicycle Crunch is a twist on the regular crunch. It adds a pedaling motion with your legs and a rotational movement through your upper body. This combo activates your rectus abdominis, obliques, and core stabilizers.

It also helps balance both sides of your body by working them evenly. The twisting motion increases core engagement and supports your posture and performance in everyday activities.

Benefits of the Bicycle Crunch

1. Total Core Activation

This move targets all your abs—upper, lower, and sides. It also strengthens deep core muscles. These help you stand tall and move with control.

The twisting and crunching increase muscle engagement and flexibility through the midsection.

2. Builds Core Endurance

Doing Bicycle Crunches regularly helps you hold your core tight longer. That improves your ability to move well under fatigue. It also supports better form in other exercises and sports.

3. Improves Coordination and Mobility

This exercise boosts body control. The leg switch and torso twist improve your mind-muscle connection and your ability to move fluidly. It also supports spinal mobility and overall flexibility.

4. Burns Calories and Supports Definition

Because it’s a fast-paced move, the Bicycle Crunch burns more calories than traditional crunches. It also raises your heart rate and speeds up your metabolism. That helps burn fat and build lean muscle.

5. No Equipment Needed

You can do it anywhere—at home, at the gym, or outside. It’s easy to include in any routine. Use it in circuits, as a warm-up, or as a finisher. It’s beginner-friendly and can be made harder as you improve.

How to Do the Bicycle Crunch

Step-by-Step

1. Lie down
Place your hands behind your head. Lift your legs and bend your knees to 90 degrees.

2. Engage your core
Press your lower back into the floor and tighten your abs.

3. Start pedaling
Bring your right elbow toward your left knee while straightening your right leg.

4. Switch sides
Now twist left, bringing your left elbow toward your right knee.

5. Stay smooth
Keep the motion controlled. Don’t rush or yank on your neck.

Common Mistakes to Avoid

• Pulling on your neck: Your abs should do the work—not your hands.
• Arching your back: Keep your lower back flat on the floor.
• Going too fast: Controlled reps give better results than fast, sloppy ones.

Variations to Try

Want more challenge or variety? Try these:

• Slow Bicycle Crunch: Increases time under tension.
• Straight-Leg Bicycle Crunch: Makes your core work harder.
• Resistance Band Bicycle Crunch: Add a loop band around your feet.
• Weighted Bicycle Crunch: Hold a light plate while you twist.

How to Add It to Your Workout

• Warm-up: 2–3 easy sets to fire up your core.
• Main workout: Combine with planks or leg raises.
• Finisher: Burn out your abs at the end with slow, focused reps.

Simple but Super Effective

The Bicycle Crunch is a small movement with a big impact. It builds strength, burns fat, and improves body control. Add it to your routine and start seeing results—in the mirror and in how you move every day.