Bicycle Crunch

Abdominal Crunches

Saving the best for last, the bicycle crunch was rated number one overall in a study done by the Biomechanics Lab at San Diego State University. This is an extremely effective workout for your stomach.

This move not only works the rectus abdominus, it will work your obliques as well.

If you only have time for one abdominal crunch, then make it this one.

This move will really focus on both the lower and upper abdominals and your obliques, which are the muscles on the sides of your abs.

While doing this move, if you feel your lower back start to hurt, stop and stretch with both your arms and legs straight out.

Then do another set if you are up to it.

If you want to learn more about why this was rated in the top 3, read this article on the Best and the Worst Ab Exercises.

Exercise #7 - Bicycle Crunch

This is the last of the videos in the abdominal crunches series.

You know what they say, save the best for last.

How to do the Bicycle Crunch
  1. Lying flat on the floor, make sure your lower back is pressed to the floor and is not arched
  2. Place your hands loosely behind or beside your head
  3. Raise your left leg and bend your knee at a 45 degree angle
  4. Lift your other leg, keeping the knee straight
  5. Lift your torso up, touching your right elbow to your left bent knee
  6. In a bicycle motion with your legs, alternate your left elbow to your right knee.  Keep repeating this motion
  7. Remember to breathe evenly throughout the abs exercise

If you find that your back is arching or lifting away from the floor, adjust your angle to something more comfortable for you. You do not want to put undue pressure on your lower back.

If you can't do too many of these at first, don't get discouraged. Do as many as you can to start and then add more repetitions and/or sets.

Click play to watch this video.

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the bicycle crunch on youtube.

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