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.

Try one of my workouts and avoid boredom. Add to your calendar:
Strength training: two different routines to make your muscles grow.
Fat loss: Six training circuits to help you lose those extra pounds.
Quick fixes: Easy routine to take care of your back after a hard day of blogging.

Don´t hesitate, click on the image below. I´m waiting for you 🙂


18 thoughts on “Bicycle crunch”

      1. 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” 🙂

        Liked by 1 person

  1. 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.


    Liked by 1 person

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