How to Do Bicycle Crunches – Benefits, Variations, Workout Routines

Benefits of Bicycle Crunch

Bicycle crunch is easy to do and it targets primarily your abdominal muscles. Bicycle crunch is good because it engages all your ab muscles. This exercise is excellent for building core strength and toning your thighs. If you want to lose weight, bicycle crunches are perfect because cycling is one of the most effective cardio exercises. This exercise enhances strength and endurance and provides definition to your waistline.

Another great benefit of bicycle crunches, as with other abdominal and core work, is that they can literally be performed anywhere, either on the floor or on your bed – make sure that your bed is soft and firm.

If you do bicycle crunches on a regular basis, after a couple of weeks you will notice that your abs become firmer and toned, your thighs are in good shape, and your waist will be slim. Do not forget that in order to gain the benefits of the exercise, you should perform it correctly without rushing or cheating on reps.

If a bicycle crunch is too difficult for you due to your health, fitness, age or you’re a complete beginner, you might want to try a basic crunch as they are easier to start with and they don’t put as much stress on your body as these bicycle crunches do.

How to Do Bicycle Crunch

The starting position: lie down on your back, press it to the ground. Place your hands slightly either side of your head. Lift and bend your knees at about a 45-degree angle;
At first slowly go through a bicycle pedal motion with your legs.
Then with your elbow, try to meet the opposite knee as you twist back and forth.

How many bicycle crunches should I do per day?

Do as many bicycle crunches as needed according to your workout routine or workout plan. Generally, the first visible result is achieved in two-three weeks by doing this exercise for 60 seconds three-four times a week.


  • Breathe properly during the exercise;
  • The exercise is effective when you do it slowly;
  • Over time, try to perform this exercise longer;
  • Don’t push your head forward with your hands, this will increase the pressure on your neck. Lightly support your head with your fingers behind your ears;
  • Your elbows should not touch your knees;
  • Your lower back should be straight while doing all the movements.
  • Try a set of flutter kicks after completing for a full leg burn.