Bicycle
The bicycle is a bodyweight core exercise that targets the abs and obliques simultaneously. The alternating elbow-to-knee pedaling motion creates rotational tension across the entire core, making it one of the most effective abdominal exercises.
How to do it
- Lie flat on your back with your hands placed behind your head and your knees bent.
- Lift your shoulders off the ground and raise your legs to a 90-degree angle.
- Bring your right elbow toward your left knee while simultaneously extending your right leg.
- Switch sides in a controlled pedaling motion, bringing your left elbow toward your right knee.
- Continue alternating in a smooth, rhythmic motion for the desired number of repetitions.
Form cues
- Keep your lower back pressed firmly into the floor throughout the movement.
- Lift your shoulder blades off the mat without pulling on your neck with your hands.
- Rotate from your ribcage rather than just moving your elbows.
- Move in a smooth, controlled pedaling tempo instead of rushing.
Breathing: Exhale as you rotate and bring your elbow toward your knee, and inhale as you switch sides in the center.
Common mistakes
- Pulling on the neck with the hands can cause strain and reduces the focus on the abdominal muscles.
- Arching the lower back away from the floor lessens core activation and can cause lower back discomfort.
- Rushing through the repetitions uses momentum instead of muscle control, reducing the effectiveness of the exercise.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps per side, rest 60 s
Lose weight
3–4 sets × 15–20 reps per side, rest 45–60 s
Build muscle
3 sets × 10–15 controlled reps per side, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel neck strain, support your head more gently or take a short rest.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my back touch the floor during the bicycle exercise?
Your lower back should stay pressed flat against the floor at all times. If it arches up, lower your legs less or bend your knees more.
Why do I feel this exercise in my neck?
Neck strain usually happens when you pull your head forward with your hands. Rest your head lightly in your hands and lift your chest using your abdominal muscles instead.
How often can I do bicycle crunches?
You can perform this exercise 2 to 3 times per week as part of your core or full-body routine, allowing a day of rest between sessions.