How the Bicycle Crunch Builds a Six Pack & Core Strength

Bicycle crunches target your obliques and improve core conditioning. 

If you aim for abdominal hypertrophy, crunches are an effective way to ignite your core’s power. Research from the National Library of Medicine indicates that even a few crunches can sufficiently stimulate your muscles, enhancing abdominal endurance (1). Among its variations, the bicycle crunch emerges as a particularly potent choice.

Bicycle crunches are lauded as one of the most comprehensive exercises for abdominal strengthening. Their effectiveness extends beyond the core, engaging additional muscle groups in a movement pattern reminiscent of cycling — hence their name.

This article spotlights bicycle crunches, delving into their key benefits and the specific muscle groups they target. We’ll provide a detailed, step-by-step tutorial to ensure you’re performing this exercise with impeccable form. Furthermore, we’ll introduce alternative exercises that target similar muscle groups, aiming to elevate the efficiency of your workout regimen.

Techniques & Muscles Worked

The bicycle crunch is a bodyweight exercise that primarily works the abdominal muscles (traverse abdominis and rectus abdominis). This exercise also works and strengthens the hip flexors and knee joints when you do a full knee flexion. Fully extending your legs during this exercise fires up the quad muscles, and if you’re looking to recruit the obliques, adding an excellent side-to-side rotation is essential.

You can do bicycle crunches anywhere; you only need adequate floor space. Always spread your elbows to the sides and fully flex and extend your legs. This helps recruit the quadriceps and strengthen the knees and hip joints, which makes mobility easier.

This exercise offers significant benefits to beginners because it effectively strengthens the core muscles. More advanced trainers seeking more gains can incorporate resistance bands and a weighted vest. Below is a step-by-step guide on how to perform this exercise using the proper form.

1. Lie flat on your back (you could use a yoga mat).
2. Bend your knees and fully flex them until your calves touch the back of your thighs (the hamstrings), pulling your abdominal muscle in.
3. Flex your spine by raising your torso, then place both hands behind your head and fully flare your elbows out. This is your starting position.
4. Next, slowly rotate your torso, bringing your right elbow towards your left knee while fully extending your right leg (your leg mechanics are like riding a bicycle).
5. Hold this position for about one second and reverse the movement to the starting position.
6. Repeat the exact movement with the other side of your torso, left elbow, and right leg, and return to the starting position to complete the rep. 
7. Repeat for as many reps as you desire. 

Benefits

When doing bicycle crunches, you perform iso-holds, which are great for strengthening your muscles and improving core endurance. Below are more benefits of this exercise.

Sculpts & Defines Abdominal Muscles

Performing this exercise primarily targets your abs. It recruits the traverse abdominis (the deep layer) and rectus abdominis (the superficial layer responsible for your six-pack). Bicycle crunches build and strengthen your abs, making mobility easier (2).

Builds the Core

Bicycle crunches put your core under tension, which ultimately strengthens it. Strengthening your abs, obliques, and other core muscles also improves your posture. Additionally, it reduces the chances of injuries, especially when exercising. 

Strengthens the Joints

Regularly performing this routine works the muscles and joints associated with it. The constant flexion and extension of the hip and knee joints strengthen the surrounding muscles and tendons, helping improve flexibility, range of motion, mobility, and stability around these joints.

Addresses Muscle & Strength Imbalances

Bicycle crunches are unilateral. This means you can work on each side of your body simultaneously. It allows you to address the strength or muscle imbalances you may be experiencing. This can also prevent injuries and help you build a better mind-muscle connection to focus on target muscles.

Improves Form for Other Exercises

Regular bicycle crunches work your core muscles, which can improve your form and transition to other exercises like squats, deadlifts, pull-ups, and rowing exercises. They can also improve athletes’ performance and movements, useful for programs like CrossFit and Olympic weightlifting.

Bicycle Crunch Alternatives

The bicycle crunch works your core and lower body muscles, giving you well-sculpted six-packs and a stable core for many exercises. As they are bodyweight exercises, you can do them anywhere. However, experts advise mixing up your exercises to avoid hitting a training plateau. Here is a list of alternative exercises to build similar muscle groups and optimize your training regimen.

Russian Twist

The Russian twists, like the bicycle crunch, are bodyweight exercises that work similar muscles. You use an isometric hold, flexing your spine and twisting from one side to the other. If you want more gains, you can use free weights like kettlebells, dumbbells, or a medicine ball that acts as extra resistance when performing this exercise.

Pallof Press

The pallof press is a pure isometric exercise that uses a cable machine with a resistance band or tensioned cable attached to it. The time under tension from the cable puts pressure on the target muscles, which is excellent for muscle hypertrophy.

Knee-to-Elbow Planks

Knee-to-elbow planks, also known as spiderman planks, are a plank variation that targets the abdominal and upper body muscles, including the shoulders and arms. This exercise should always be done with slow and controlled movements while keeping tension in the core muscles, which is good for muscle growth.

FAQs

Are bicycle crunches effective?

Yes, bicycle crunches are effective bodyweight exercises. They primarily work your abdominal muscles. When done with the right form and full range of motion, you also recruit the quads and the hip and knee joints.

How do I do bicycle crunches?

You don’t need equipment, just your body and adequate floor space. Review the detailed exercise guide above to learn how to do the exercise.

How many bicycle crunches should I do a day?

This depends on your training goals and what you are set to achieve. If you’re looking for endurance, you can set a five-minute timer and do about 20 reps, rest for 30 seconds, and repeat the same cycle within the set timer. You could incorporate resistance bands and do  three sets of five to eight reps for strength. To build mass, you could do three sets of eight to twelve reps holding a free weight. 

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References

1. Juan-Recio, C., López-Vivancos, A., Moya, M., Sarabia, J. M., & Vera-Garcia, F. J. (2015). Short-term effect of crunch exercise frequency on abdominal muscle endurance. The Journal of sports medicine and physical fitness, 55(4), 280–289.
2. Moraes, A. C., Pinto, R. S., Valamatos, M. J., Valamatos, M. J., Pezarat-Correia, P. L., Okano, A. H., Santos, P. M., & Cabri, J. M. (2009). EMG activation of abdominal muscles in the crunch exercise performed with different external loads. Physical therapy in sport : official journal of the Association of Chartered Physiotherapists in Sports Medicine, 10(2), 57–62. https://doi.org/10.1016/j.ptsp.2009.01.001