How to Do Bicycle Crunches Correctly: A Guide for Beginners

Learn How to Do Bicycle Crunches with Proper Form (Beginner Friendly!)

If you’re looking for a core exercise that targets both your upper and lower abs and strengthens your obliques, the bicycle crunch should be at the top of your list. This dynamic move mimics a pedaling motion while engaging your entire midsection—making it one of the most effective abdominal exercises you can do.

Iin this article, I’ll break down exactly how to do bicycle crunches with proper form, why they’re so effective, and how to get started—even if you’re a beginner.

What Is a Bicycle Crunch?

The bicycle crunch is a bodyweight core exercise where you lie on your back, alternate bringing your elbow toward the opposite knee, and extend the other leg out as if pedaling a bicycle. This movement targets your:

Rectus abdominis (front of the abs)
Obliques (sides of your waist)
Hip flexors
Lower abdominals (when done correctly)

Unlike standard crunches, bicycle crunches also engage your twisting core muscles, which makes them especially useful for building definition and strength around your waistline.

How to Do Bicycle Crunches (Step-by-Step for Beginners)

Let’s break it down:

Start on your back
Lie on a mat with your knees bent and feet flat. Flatten your lower back against the floor by slightly tilting your pelvis. This step is key—no arch in the lower back.
Engage your core
Place your hands behind your head for support (not to pull). Keep your elbows wide. Gently lift your upper back off the floor—this already activates your abdominals.
Begin the movement
Extend one leg straight out about 6–12 inches off the floor. Bring the opposite knee toward your chest as you twist your upper body to bring the opposite elbow toward that knee.
Alternate sides
Switch legs and twist to the other side, mimicking a pedaling motion. Think: elbow to opposite knee, leg extends, and then switch.
Controlled pace
Go slow enough to feel the contraction in your core each time you twist. Quality over quantity!

BEGINNER BICYCLE CRUNCHES — Not sure how to do the bicycle crunch exercise? Check out this step by step form guide.

Tips for Proper Bicycle Crunch Form

Keep your lower back pressed into the mat at all times. If it arches, you risk strain and reduce effectiveness.
Don’t pull on your neck—let your core do the work.
Exhale each time you twist to help deepen your abdominal engagement.
Start with 10–15 repetitions per side if you’re a beginner and increase as you get stronger.

FAQ: Everything You Need to Know About Bicycle Crunches

Are bicycle crunches effective?

Yes! Bicycle crunches are one of the most effective abdominal exercises because they target multiple muscle groups at once—especially the obliques and deep core stabilizers. When done correctly, they can help build core strength, improve posture, and contribute to better balance and movement.

In fact, the American Council on Exercise has rated bicycle crunches as the #1 most effective abdominal exercise compared to other common moves.

What happens if I do 100 bicycle crunches a day?

Doing 100 bicycle crunches a day can strengthen your core muscles over time, especially if your form is correct. However, doing more reps isn’t always better.

If your goal is visible abs or a flatter stomach, remember that core exercises alone won’t reduce belly fat. A combination of strength training, cardio, balanced nutrition, and overall calorie control is essential. Still, 100 reps a day (if done safely and with good form) can help build muscular endurance and keep your abs engaged.

How to do bicycle crunches for beginners?

If you’re new to exercise or just starting out, begin with these modifications:

Start with fewer reps: Aim for 10–15 reps per side and rest between sets.
Limit range of motion: You don’t have to twist fully at first. Keep your movement small and controlled.
Support your head gently: Keep your hands behind your head for light support and focus on lifting with your abs.
Take breaks: Build up over time rather than rushing through a large number of reps.

Do bicycle crunches give you a flat stomach?

Bicycle crunches can help strengthen and define your abdominal muscles, but they don’t burn belly fat on their own. A flat stomach comes from a combination of a clean, calorie-controlled diet, full-body strength training, and regular cardio.

Think of bicycle crunches as one piece of the puzzle—they build and shape your core, but for those muscles to show, you need to reduce the layer of fat over them.

Final Thoughts

Whether you’re just starting out or want to take your core workouts to the next level, bicycle crunches are a powerful and effective tool in your fitness routine. Done correctly, they activate nearly every muscle in your midsection and can help you build a stronger, more defined core.