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Core

Bicycle Crunch

A great way to hit your upper abs, lower abs, and obliques all in one move.

A dynamic exercise that works both the rectus abdominis and obliques through a combination of twisting and pedaling motions.

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How to doTips
Body Part
Core
Level
Beginner
,
Intermediate
Muscles
Abs
Obliques
Modality
Isolation
Direction
Rotational
Equipment
Bodyweight
Mat
Goal
Hypertrophy
,
Endurance

How to do:

  1. Lie flat on your back with your hands behind your head and knees bent.
  2. Lift your shoulder blades slightly off the ground.
  3. Bring your right elbow towards your left knee while extending your right leg.
  4. Switch sides, bringing your left elbow towards your right knee while extending your left leg.
  5. Continue alternating sides in a pedaling motion for 20-30 reps (10-15 per side).
  6. Perform 3-4 sets total.

Tips:

  • Avoid pulling on your neck; use your abs to lift your torso.
  • Keep your movements controlled and deliberate.
  • Exhale as you twist towards your knee.
  • Focus on engaging your core throughout the exercise.

Similar Exercises

Hanging Knee Raises with Twist
Russian Twist
Torso Rotation

Related Guides

Best Ab Exercises Ranked by Effectiveness (2026 Guide)

This exercise in Workout Days

Full Body Beginner
Core & Cardio Blast
Beginner
8 weeks
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