Bicycle crunches are a core exercise that combines a cycling motion of the legs with a twisting movement of the upper body to engage and strengthen the abdominal muscles. Specifically, they target the rectus abdominis (the "six- pack" muscles), the internal and external obliques (side abs), and also engage the deep transverse abdominis muscles. This exercise enhances core strength, coordination, and stability
. To perform bicycle crunches, you lie on your back with your hands behind your head and legs lifted off the ground. You then alternate bending one knee toward your chest while simultaneously twisting your torso to bring the opposite elbow toward that knee, mimicking a pedaling motion. The movement is repeated on the other side in a controlled, deliberate manner, keeping the lower back pressed to the floor to avoid strain
. Bicycle crunches are effective because they work multiple abdominal muscles simultaneously and also involve hip flexors. They are considered one of the most effective ab exercises based on muscle activation studies, ranking highly for engaging both the rectus abdominis and obliques. Besides strengthening the core, they can improve posture, spinal alignment, coordination, and athletic performance
. Variations include a lower-intensity version with feet on the ground, a standing twisted crunch, and advanced forms with added holds or weights
. In summary, bicycle crunches are a no-equipment, space-efficient exercise that provides a comprehensive core workout by combining leg cycling and torso rotation movements. Sources:
