Primary muscles: Abs, obliques
Secondary muscles: Glutes, hip flexors, quads
Equipment: No equipment
Exercise for the opposite muscles: Bird dogs
BICYCLE CRUNCHES INSTRUCTIONS
1. Lie on your back, lift your shoulders off the mat and raise your legs.
2. Bring one knee and the opposing elbow close to each other by crunching to one side, and fully extend the other leg.
3. Return to the starting position and then crunch to the opposite side.
4. Repeat until the set is complete.
PROPER FORM AND BREATHING PATTERN
When doing bicycle crunches, engage your core muscles, open the elbows and keep your neck relaxed. Breathe out as you crunch, keep your shoulder blades off the mat and maintain a steady rhythm throughout the entire exercise.
Adding bicycle crunches to your workout routine helps to increase core strength, slims down your waist and improves your stability and flexibility. This exercise works your abs and obliques at the same time and keeps your body moving constantly, which helps to increase your heart rate and burn even more calories.
SETS AND REPS
Start with 3 sets of 12 to 20 repetitions and, if you feel that this exercise is too challenging for you, don’t fully extend the legs.
To calculate the number of calories burned doing bicycle crunches, enter your weight and the duration of the exercise: