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Waist · Body Weight
Bicycles Crunches
Bicycles Crunches is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and quadriceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · rectus abdominis
- Obliques · external, internal obliques
Secondary muscles
- Hip Flexors · iliopsoas
- Quadriceps · quadriceps femoris
How to do Bicycles Crunches
- Lie on your back with your hands behind your head and your legs lifted off the floor.
- Bring your right knee towards your chest while extending your left leg out.
- Simultaneously twist your torso, bringing your left elbow towards your right knee.
- Alternate sides, bringing your left knee towards your chest and your right elbow towards your left knee, continuing in a controlled, bicycle-like motion.
Form tips
- Focus on using your abdominal muscles to perform the twist, rather than your neck or shoulders.
- Ensure your lower back stays pressed against the floor throughout the exercise to prevent strain.
- Keep your elbows wide and avoid pulling on your head to prevent neck strain.
Bicycles Crunches alternatives
More abs exercises
Bicycles Crunches FAQ
What muscles does Bicycles Crunches work?
Bicycles Crunches mainly works the abs in the waist (rectus abdominis, external and internal obliques). The hip flexors and quadriceps work as secondary muscles.
What equipment do you need for Bicycles Crunches?
None. Bicycles Crunches is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bicycles Crunches 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 Bicycles Crunches good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Bicycles Crunches burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Bicycles Crunches?
Other exercises for the abs include Abdominal Crunches Machine, Dumbbell Straight Arm Twisting Sit-Up, Plate Pinch Grip Side Bend and Cable Twist.
For developers
Use Bicycles Crunches 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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