Exercise of the Week: Bicycle Crunch

The bicycle crunch is a variation of the crunch we looked at in a previous blog post. The bicycle crunch primarily works the top of your abs and is a great exercise for your core.

Regularly working your abs will help build your core strength which improves your balance and posture, which is great to combat back, aches and pains. 


  1. Lie down with your back pressed onto the floor and put your hands behind the bottom of the back of your head.
  2. Have your legs bent at a 45 degree angle.
  3. Bring one knee as close to your chest as you can while straightening the other. At the same time, rotate the top of your body so that your opposite elbow touches the knee of your bent leg.
  4. Alternate each side in a pedalling motion (this is where we get the name ‘bicycle crunch’ from).

EOW - Bicycle Crunch

Make sure to focus on your form as you work. You should feel tightness in your abs and not your legs or back.

If you feel any pain, especially in your back or hips, stop the exercise immediately.

Start of with 3 sets of as many reps as you can do a couple times a week. Build towards achieving 3 sets of 15 -20 reps on each side, three to four times a week.


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