I'm not a huge fan of crunches. The move is easy to perform incorrectly and doing so puts a lot of strain on the neck. Another reason I don't love them is that if you're short on time, they aren't the most efficient core exercise, targeting just one of the four abdominal muscles.
That's why I like to include bicycle crunches in core workouts instead. The exercise has the benefits of the standard crunch, but it engages additional core muscles — working your internal and external obliques, too. Talk about multitasking.
Bicycle Crunches Benefits
Along with toning and strengthening your midsection, bicycle crunches improve stability, flexibility and coordination. A strong core assists in everyday movements like climbing stairs, lifting, twisting and reaching. So, you lower your risk of injury by keeping your core strong.
Do Bicycle Crunches Burn Belly Fat?
Bicycle crunches can help tone the belly area, but keep in mind that there’s really no such thing as spot-reduction with fat loss.
While you’re working the abdominal muscles in a bicycle crunch, you’ll strengthen your core muscles, which can have a toning and tightening effect. Strength training and building muscle also helps to speed up the metabolism, which helps to burn fat everywhere, including the belly. Adding bicycle crunches to a well-rounded workout routine, along with a healthy eating plan, is a great way to tone your stomach and help get rid of excess belly fat.
Is It Better to Do Bicycle Crunches Fast or Slow?
The speed of your crunches should depend on your goals. Doing them quickly speeds up your heart rate and burns more calories, while doing them slowly will help you to really engage each muscle.
Generally I recommend doing bicycle crunches slowly for a number of reasons. As a Pilates instructor and personal trainer, I recommend perfecting the form of the move, which will help you to engage your deepest abdominal muscle, the transverse abdominis, which can be missed when you speed through an ab workout. Also, focusing on connecting your breath with your movement has a meditative effect and takes greater focus than going as fast as you can.
Common Form Mistakes
Just like regular crunches, doing bicycle crunches incorrectly can strain the back and hips and make them less effective. Avoid these common form mistakes when performing the exercise:
- Moving too fast. Many people use momentum instead of core engagement to perform the move. This allows your hip flexors to take control, which devalues the move and makes it a less effective abdominal workout. If you find yourself picking up the pace and relying on momentum to carry you through the exercise, take a quick break and reset.
- Lifting too high. It’s important to listen to your body. If you feel like you’re straining your neck or back, change your position and lower your head closer to the ground instead of curling up so high.
- Using the legs. Don’t allow any other muscle groups to take over. It is not a leg exercise, so refrain from allowing your hip flexors to do the work.
How to Do Modified Bicycle Crunches
It takes time to develop the core strength and coordination necessary to perform a proper bicycle crunch. While you're working up to the full move, there are plenty of modifications available.
For a modified bicycle crunch, perform the move standing up. Standing up eliminates any neck or back pain you may experience while performing the move on the floor, allowing you to focus on form. With your feet shoulder-width apart and your elbows bent with your hands behind your head, begin raising your right knee while you twist your left elbow across the body toward the knee. Alternate between legs.
How to Do Bicycle Crunches
If you’re feeling confident in the modified version, move on to the full move. Follow these step-by-step instructions to ensure proper form and maximum core engagement.
- Lie on your back with your knees bent and your feet flat on the ground as wide as your hips.
- With your hands behind your head and your elbows bent out to the sides, use your abs to lift your left shoulder blade off the ground.
- At the same time, bring your right knee to meet your left elbow.
- When your right knee is bent, straighten your left leg and reach it out in front of you at a 45-degree angle.
- Perform on the opposite side, bringing your left knee to your right elbow, straightening the right leg.
- Continue alternating legs and squeeze your core. Brush your inner thighs together as you switch sides to ensure you’re hugging your legs in toward the midline of your body.
I recommend 20 reps total, or 10 bicycle crunches to the left and 10 to the right. You could do up to 40 at a time if you are doing quicker cardio-based bicycle crunches, but be sure to engage your core and follow proper form.
Bicycle Crunch Workout: Core Exercises to Build Strength
If you need a little extra practice to perform the bicycle crunch correctly, these four moves can help develop your core strength.
Bird Dog
This move works the same muscles as the bicycle crunch, but does so in a different position that reduces the risk of straining your neck and relying on momentum. Get on all fours with your palms directly below your shoulders and your knees below your hips. Straighten your left arm straight out in front of you and your right leg out behind you. After that, bend your left elbow and your right knee, crunching your abs, until they touch underneath your stomach. Repeat using your right arm and left leg. Alternate between sides, performing 10 times on each side.
Dead Bug
This is a great move for core strength and stability with a similar movement to the bicycle crunch that engages opposite arm and leg. Start lying on your back. Keep your shoulders and low back flat on the floor as you lift your arms straight toward the sky, above your shoulders. Then, lift your legs and bend your knees into a tabletop position, stacked over your hips at a 90-degree angle. Exhale, engaging the core, as you slowly lower the opposite arm and leg (left leg and right arm), hovering them above the floor. Return to the starting position. Repeat on the opposite side (right leg and left arm). Repeat for 5 repetitions on each side.
Forearm Plank
Planks are a go-to core exercise and help strengthen your entire midsection. Start on all fours on the floor. Move from your hands down to your forearms and straighten your legs out behind you so that you are now balancing on your toes in a low-plank position. Hold this for 10 seconds, release. Repeat two more times.
Banded Side Step
This is a great way to train your abs to engage while the legs are doing something. Stand up straight with your feet hip-width apart. Wrap the resistance band around your knees and place your hands on your hips or in front of you in prayer position. Step your right foot out to the side and follow with your left. Take five steps to the right side before moving back to the left. Repeat for 30 seconds.
