Bicycle Crunch

Exercise Instructions

Lie on your back with both hands behind your head.
Crunch up and pull your right knee in towards your chest, extending your left leg out 6 to 12 inches off the ground.
Twist your left elbow towards your right knee, then use a pedaling motion to switch the position of your legs, twisting your right elbow in towards your left knee.
Continue the pedaling motion and crossover crunching until you have completed a set number of repetitions or a set time period. Pulling each knee in is one repetition. Doing a crunch towards each knee is one repetition.

Exercise Purpose

This is a basic abdominal workout that not only challenges the abs but also incorporates the obliques and hip flexors. This move is well suited for boot camp style exercise routines or home workout routines as it requires only a mat. The situp variation burns a high number of calories due to the number of major muscles that it incorporates. Wearing ankle weights, or holding a dumbbell behind your head can make this movement harder.


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i want to loss my belly fat and also weight.i'm 27 years old female,my height is 5'-3" and my body weight is 65 kg.i have a cervical neck can't do crunch. which exercise i should do.i have done many exercises but i did't see any result.

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