Bicycle Crunch



The bicycle exercise is an excellent way to build up core strength and to tone your thighs without the hassle of any machinery or equipment. It can be done anytime, anywhere with ample space for you to lie down and to emulate the bicycle with your legs up in the air.

To execute the bicycle workout, you need to lie flat on your back having your fingertips placed behind your ears. You have to be ready to hang your legs in the air with your knees reaching your chest. Let your left leg straighten at a 45-degree angle while rotating your upper body to the right and reaching your left elbow toward your right knee. You also need to alternate the position over to your right leg. It all seems that you are riding a bicycle but only that your legs are moving in the air. Make sure that you should be persistent in your pedaling motion.


Your obliques, abdominal muscles, pectoralis major, hip adductors and glutes are the muscles that are affected by this routine.

The bicycle exercise helps your muscles to be toned and tightened as you pedal your legs up. It increases endurance, stamina and stability in your affected muscles by lifting your legs back and front.

Sets and Repetitions

If you are a beginner, completing eight to 12 repetitions is sufficient for you to execute. On the other hand, if you are advanced, the same number of repetitions is also executed but in full thirty minutes.

Related Movements

Here are some movements that can be associated with the bicycle:

  • Crunches

  • Sit-up

Related Foods

Before you start with your exercise, eating food that provides you with energy is vital for your body to perform better. The following foods can be your options:

  • Boiled yams

  • Whole wheat bread or toast with peanut butter and banana

  • Oatmeal with blueberries

  • Greek yoghurt with almond nuts

Subsequently, your body becomes weary from the physical demand of the exercise. It is better to eat after your workout, and below are some of your options:

  • Brown rice with salmon

  • Chicken with sweet potatoes

  • Veggie omelet with avocado

  • Protein bar or protein shake

Celebrity Use

A well-known TV host and an actor, Terrence Jenkins, includes the bicycle workout along with burpees, push-ups, mountain climber, lunge and pull-up in his regular exercising routine. His diet involves eating lean meat.

Functional Use

Improvements upon performing the bicycle exercise are visible when you do it regularly such as two to three times a week. Your body would lose excess body fat, and burn calories all at once. Your heart rate is increased, which contributes to better circulation of blood in your body. Your affected muscles would stay healthy and in shape, giving you the confidence to carry on with your everyday routine. Your joints are exercised, which reduces the risk of joint pain.