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How to Do Bicycle Crunches

No Equipment Necessary: Bicycle Crunches

You can do regular crunches all day long, but that gets pretty boring for you and your abs. Bicycle crunches are a great way to target the rectus abdominis and the obliques in one easy exercise. Six-pack, here you come!

Here's how:

  • Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
  • Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
  • Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
  • Now switch sides and do the same motion on the other side to complete one rep.
  • Do three sets of 20 reps.

Speed is not the name of the game here; go slowly to focus on your form and your breathing. Also, it is not necessary to touch your elbows to your knees as this could cause strain in your neck.

Image Source: POPSUGAR Photography
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tracitrent tracitrent 8 years
looks like an awesome workout!
razeenah razeenah 8 years
this is wicked! trust me, if you do 200 of these a day you can begin to see results ! its extremely effective and 200 can go by with the right music.
hl hl 8 years
wow. ok im gonna try em...
hl hl 8 years
wow. ok im gonna try em...
elle86 elle86 8 years
these are the hardest ab exercises for me to do!!
DDSMDHopeful DDSMDHopeful 8 years
I like the sounds of that modification SkinnyMarie, I'm going to try it out at the gym tonight, thanks!
Arthur Arthur 8 years
so hard. but the real deal.
Arthur Arthur 8 years
so hard. but the real deal.
nstarr nstarr 8 years
humm...i love his face...if i get a stomach like his it'll be worth the pain!!
nstarr nstarr 8 years
humm...i love his face...if i get a stomach like his it'll be worth the pain!!
catander catander 8 years
These are my favorite! I guess I'm weird. :)
ElectroPopTart ElectroPopTart 8 years
i HATE these...so difficult...but I do them.
SkinnyMarie SkinnyMarie 8 years
I like doing the "climb the rope". I keep my knees in the same position as the bicycle, but instead of pulling my elbows to my knees, I reach out to he opposite knee as far as I can simulating rope climbing. I really feel them.
syako syako 8 years
I love his face. PUSH IT! ;)
syako syako 8 years
I love his face. PUSH IT! ;)
aimeeb aimeeb 8 years
Ouch!
aimeeb aimeeb 8 years
Ouch!
millarci millarci 8 years
These are so hard! *sigh*
millarci millarci 8 years
These are so hard! *sigh*
RosaDilia RosaDilia 8 years
I will definitely try this!
RosaDilia RosaDilia 8 years
I will definitely try this!
Martini-Rossi Martini-Rossi 8 years
I love these, super easy and super quick!
pixelsugar pixelsugar 8 years
I LOVE doing these! They really do help with toning the obliques!
ccsugar ccsugar 8 years
Ooohhhh, I like these! ;)
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