Bicycle Crunches - A Genius Form Of Ab Exercise

Bicycle crunches is what I call an advanced form of the normal crunch. It truly packs a punch. Hey, I rhymed!

Let's Start Doing Bicycle Crunches, Shall We?

  • Lie down on a mat and raise your legs straight off the floor.
  • Cup your ears with your hands. Lift your head and shoulders off the floor, using your abdominal muscles.

starting position for bicycle crunches

Do not "pull" your head with your hands.

  • Bring your left knee in towards you. Touch your knee with your right elbow.

first cycle of bicycle crunches

Make sure your knee is not too close as it will lessen the effectiveness of this workout.

  • Now change. Bring your right knee in towards you. Touch your knee with your left elbow.

second cycle of bicycle crunches

  • Repeat this 8 more times.

What Do You Need To Look Out For?

  • NEVER pull your head with your hands.
  • If you are too tired, do not force yourself. Never resort to pulling your head because this will affect the neck and spine.



  • Attempt this exercise on a proper exercise mat.
  • This exercise can damage your spine if you do not do it on a proper surface.



  • Decide which position should your knees lie.
  • Everyone begins differently. If you simply cannot touch your knees, bring them in a little more.

Increasing The Difficulty Of This Exercise

  • Do not bring your knees too close to your upper body.
  • Make it challenging by forcing yourself to use your abs even more. This means using your abdominals to lift your head and shoulders even further so your elbow can touch your knee. If you bring your knee in too close, your elbow would easily touch and it won't be challenging for your abdominals any more.



  • Instead of simply attempting to "touch-your-knees-and-let-go", why not hold the position for 2 seconds before continuing the workout?
  • I believe that if you can hold the position for more than 2 seconds, you have achieved a great deal.



  • Keep your legs raised at a lower height.
  • When your legs are lower, you put even more tension on your lower abdominals. I did mention that this workout will pack a healthy punch, yes?

Final Words From Azri

This is a great workout, and trains your entire abdominal muscles pretty well! Simply doing crunches is not enough and to be honest, crunches are overrated.

You need to do more workouts if you want to have a healthy set of stomach muscles. The midsection is complex. You need at least a few different exercises to train it up.

Go on and give it a shot! Remember, take things at your own pace. Be active, but do not overdo it.

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