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Core and abs · Strengthening

Bicycle Crunch

Bicycle crunch, 3 sets, 12 repetitions per side

Illustration of the Bicycle Crunch exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per side

Description: Lie on your back, hands behind your head, legs raised and bent at 90 degrees. Alternately bring the right elbow toward the left knee while extending the right leg, then reverse the movement, keeping the core engaged and the pelvis stable.

Tips: Keep the spine neutral without arching the lower back, activate your abdominal muscles by pulling the navel toward the spine, and avoid pulling on the neck with your hands.

Progression: Gradually increase the number of repetitions per side or add a 2-second pause at maximum contraction when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
mat
Starting position
Lying on the back, legs raised and bent, hands behind the head
Clinical goal
Strengthening of abdominal muscles
Also known as
abdominal bicycle, crunch vélo, bicycle abs

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.