Posted on 18 Comments

Bicycle crunch

Bicycle Crunch

The bicycle crunch is an excellent exercise for building core strength and toning your thighs. It’s an easy move to complete, and when you feel that burn you’ll know you’re doing it right!

Lie flat on your back on the floor or mat with bent knees, feet placed firmly on the floor and your hands behind your head. Engage your abdominal muscles to stabilize your spine. Pull the shoulder blades back and down. Slowly lift both feet off the floor until your thighs are vertical to the floor (90-degree angle at the hips) and your knees are at a 90-degree bend. Your feet may be relaxed with toes pointing away from your body.

Gently exhale and begin your movement by simultaneously:

  1. Contracting the abdominals to curl your head and shoulders off the mat.
  2. Straightening one leg toward the wall in front of you while keeping it elevated off the floor, higher than your hip.
  3. Bringing your other knee close to your chest.
  4. Rotating your torso slowly to bring your opposite elbow toward your bend knee.

Repeat the movement to the opposite side. Complete a set of quality reps until your movement quality (technique) declines.

18 thoughts on “Bicycle crunch

  1. Do you also coordinate breathing cycles while doing crunch?

    1. Yes, but breathing comes natural as you move your legs, you’ll see 😉

  2. Possibly my favorite daily ab exercise of all TIME! It hits all the right spots! xo

    1. Hahaha! You like to suffer 😁

  3. Oh, I haven’t started my workout yet. Ugh! Gotta eat first, but too busy checking blogs. LOL

    1. Hahaha! Eat as you read 😄(jk)

      1. Question. Which is best- to eat before or after a workout?

      2. That´s a tricky question. You need to eat before to have energy (like an hour before, exercising and digestion is not a good mix). Then you need to eat after, to recover. So, the unexpected answer is “both” :)

      3. Good to know because sometimes I need something to even get started, but then I’m famished afterward. It seems self defeating at times.

      4. I understand. Don’t worry, trained people are always hungry 😊
        Food is our fuel, fill your tank 😘

  4. One of my favorite ab exercises! It definitely burns when you do it right, and it can be done almost anywhere.

    1. It’s also fun, until it burns 😀

  5. Se aprende mucho con tus ejercicios

    1. Muchas gracias 😊

  6. Chape,
    I love ab workouts/core workouts. I know they can be boring for some, but I do enjoy them. Reason besides the fact they are for the core, is because you have to be more creative with them, ya know. Like yeah, we have our standard crunches and sit ups and planks, but many times ab workouts require creativity and test your knowledge of the abdominal region.


    1. Yes, you´re right. If you are not creative with your core workouts, sooner or later become boring. Eat, sleep, crunch, repeat! Haha! We can do better than that :D
      Hugs, Chape

      1. Hahaha I actually like that and want that as a Tshirt, very clever Chape, now you can start a clothing line with that one!

      2. Lol, good idea!!

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