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Chris Freytag demonstrating a Bicycle Ab Exercise

The bicycle exercise (also called a bicycle crunch) is a classic core body workout meant to strengthen all of your abdominal muscles, upper abs, lower abs, and obliques. Done properly, this is a fantastic exercise that will tone your abs and strengthen your entire core!

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Table of Contents

Bicycle Exercise Instructions

Here’s how to do the bicycle exercise:

  1. Start lying on your back with feet off the floor and legs in a tabletop position. Hands are behind the head and neck, and shoulders are flexed off the mat.
  2. Bring in the right knee and reach your left elbow toward it.
  3. Repeat on the other side in a crisscross motion, working the obliques.

To ensure you’re doing this move correctly, keep these tips in mind:

  • Keep your abs pulled in so your back stays firmly pressed into the floor and your body isn’t wobbling side to side as you rotate.
  • Initiate the rotation with your rib cage rather than your elbow.
  • Place your open, relaxed hands lightly under your head just for support, not to pull.
  • Slower, controlled movement is better! If you go too fast, you’ll start relying on momentum instead of engaging your muscles.

Bicycle Exercise Benefits

The bicycle core workout comes with amazing benefits, including:

  • Tones your abs: It targets the rectus abdominis, obliques, and deep core muscles for stronger, more defined abs.
  • Improves stability: Engaging multiple core muscles helps enhance overall stability and balance.
  • Improves coordination: The alternating movement of arms and legs takes coordination and a mind-muscle connection.
  • A strength and cardio move: It helps boost your heart rate and burn calories while strengthening your core.
  • No equipment needed: It’s one of the best ab exercises you can do anytime, anywhere.

Easy Ways to Incorporate the Bicycle Exercise Into Your Workouts

Ready to tone those abs? The bicycle crunch is great on its own, but if you’re looking to do more, try it in some of my favorite ab workout guides: