Skip Nav

How to Do a Bicycle Crunch

Strengthen Your Abs With the Intense Bicycle Crunch — Here's How to Do It

Photographer: Matthew Kelly● Image w/ model: 2 Year Standard Contract. ● Expires: 2/28/2022Restrictions: Editorial and internal use only. No print or advertising.Model: Cierra Creer

Doing crunches in every ab workout can get boring quickly, which is why we recommend switching up your routine and trying new, challenging moves. Bicycle crunches are a great way to target the rectus abdominis (the six-pack muscles) and the obliques in one easy exercise.

How to Do a Bicycle Crunch

  • 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.

More from POPSUGAR
From Our Partners
All the Benefits of Interval Sprint Running — and 2 Sessions
10-Minute Yoga Video For Tight Hips
10-Minute Ab Workouts on YouTube
How Long Does It Take to Lose Weight Running?
Peloton Guided Stretching Videos Changed the Way I Work Out
The 10 Best 30-Minute Leg Workouts on YouTube
The Best 15-Minute Arm Workouts on YouTube
Starr Andrews Ice Skating to "Black Like Me" Mickey Guyton
The Benefits of Snake Pose For Your Next Yoga Flow
Fitness Apps For Home Workouts
Try Kickboxing For the First Time Virtually — Here's Why
Here's How Runners Can Spot and Treat Achilles Tendonitis
Latest Health & Fitness