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Waist · Band
Band Bicycle Crunch
Band Bicycle Crunch is a beginner isolation strength exercise that works the abs (waist), with the abdominals and hip flexors assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Obliques · External, Internal Obliques
Secondary muscles
- Abdominals · Rectus Abdominis
- Hip Flexors · Iliopsoas
How to do Band Bicycle Crunch
- Lie on your back on a mat and secure a resistance band around both feet. Place your hands behind your head with your elbows pointing outward, and keep your legs extended straight.
- Engage your core and lift your upper body off the floor. Bend your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards your right knee.
- Switch sides by bending your left knee towards your chest while bringing your right elbow towards your left knee, performing a pedaling motion.
- Continue alternating sides in a controlled manner for the desired number of repetitions.
Form tips
- Avoid pulling on your neck with your hands; use your abs to lift and twist your torso.
- Ensure the resistance band is securely placed around your feet and on the equipment to avoid slipping.
- Maintain a steady rhythm and focus on controlled movements rather than speed.
Band Bicycle Crunch alternatives
More abs exercises
Band Bicycle Crunch FAQ
What muscles does Band Bicycle Crunch work?
Band Bicycle Crunch mainly works the abs in the waist (External and Internal Obliques). The abdominals and hip flexors work as secondary muscles.
What equipment do you need for Band Bicycle Crunch?
You need a band.
How many sets and reps of Band Bicycle Crunch should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Bicycle Crunch good for beginners?
Yes. Band Bicycle Crunch is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Band Bicycle Crunch burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Band Bicycle Crunch?
Other exercises for the abs include Bicycle Twisting Crunch, Crunch With Medicine Ball, 45 Degree Bicycle Twisting Crunch and Crunch (On Bosu Ball).
For developers
Use Band Bicycle Crunch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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