Think about bringing your shoulder towards the knee, not your elbow. The elbow follows on its own.
Breathe out on each twist, in as you switch sides. Slow enough that the breath keeps up with the legs.
Start here if you cannot do bicycle crunches with clean form yet.
Beginner · None
Move up when bicycle crunches stops being a challenge.
They work more of the core at once, including the obliques, so per minute they do more. They are not better at removing belly fat, because nothing is - that is what a calorie deficit does.
Slower than feels natural. Racing turns it into a leg exercise. One full twist every two seconds, with a pause at the point where your elbow is closest to the opposite knee.
No, and chasing that is what makes people pull on their neck. Rotate your ribcage towards the knee and stop where the rotation stops - the gap does not matter.
Which day to do Bicycle Crunches, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe most common ab exercise there is. Different from a sit up - here only your shoulders come up, not your whole back.
Nothing moves - you just hold the position. Widely considered the single best exercise for your core.
The most direct exercise for the lower abs - the area that is always the last to show.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
