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.
to do the Bicycle Crunch
Lying flat on the floor, make sure your lower
back is pressed to the floor and is not arched
- Place your hands loosely behind or beside your
- Raise your left leg and bend your knee at a 45
- Lift your other leg, keeping the knee straight
- Lift your torso up, touching your right elbow
to your left bent knee
- In a bicycle motion with your legs, alternate
your left elbow to your right knee. Keep repeating this motion
- Remember to breathe evenly throughout the abs
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
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
to view the bicycle crunch on youtube
Add some resistance to your workout with bands. These are inexpensive and easy to pack while on the road.
Make sure you fuel your body after a good workout. Check out this article to understand when and what to eat after
See all the different tools available on this site. There are online calculators, downloadable spreadsheets and more.