Bicycle Crunches

Bicycle crunches are a popular and effective abdominal exercise that strengthens the core muscles, especially the rectus abdominis and obliques. The movement simulates cycling, where you alternately bring the elbow towards the opposite knee, while straightening the other leg. This makes the exercise ideal for building a strong core and defining the abdominal muscles.

Correct form and technique

How to perform bicycle crunches:

  1. Lie down on your back with your hands placed slightly behind your head and your elbows pointing out to the sides.
  2. Lift your shoulders and feet off the floor, keeping your knees bent at a 90-degree angle.
  3. Twist your upper body and bring your right elbow towards your left knee while extending your right leg.
  4. Switch sides by bringing your left elbow toward your right knee while extending your left leg.
  5. Continue to alternate between sides in a smooth, calm motion.

Focus on controlling the movement by engaging your abdominal muscles, and avoid pulling your head or neck forward with your hands.

Common errors

Here are some common mistakes to avoid to ensure proper execution:

  • Pulling the neck: Avoid using your hands to pull the head forward. Keep your head supported but let your core do the work.
  • For fast execution: Focus on slow and controlled movements, rather than speed, to maximize the activation of the muscles.
  • Lack of leg stretch: Stretch your legs fully to activate both abdominal muscles and hip flexors more effectively.

Modifications and variations

Adapt bicycle crunches to your fitness level:

  • Beginners: Perform the movement more slowly and with less leg extension to build strength.
  • Advanced: Increase the intensity by performing the exercise with heavier weights or adding a pause at maximum contraction.

Number of repetitions and sets

Perform 15-20 repetitions per side, and repeat for 3-4 sets . To increase the challenge, you can add more sets or perform the repetitions at an increased intensity.

Breathing technique

Exhale as you twist your torso and bring your elbow toward your knee, and inhale as you return to the starting position. Proper breathing helps maintain control and stability throughout the movement.

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