Bicycle crunches are so-named because you move your feet in a pedaling motion as you curl and twist your torso. The dual-action of the bicycle crunch makes it an effective exercise for targeting your main abs, as well as your obliques, or side abs. In order to get the most out of this exercise, you should perform it in a slow and controlled motion.
Function
The bicycle crunch works your rectus abdominis, the main ab muscle, and your obliques, the side abs. The obliques are responsible for spinal flexion, bending the spine forward, and spinal rotation, twisting the spine to the right or left.
The American Council on Exercise sponsored a study at San Diego State University that used electromyographic equipment to measure abdominal activity during various exercises. Out of 13 abdominal exercises, the bicycle crunch activated the obliques more than any other exercise, and it placed second out of 13 exercises for rectus abdominis activation.
Method
To perform the bicycle crunch, lie on your back and place your hands behind your neck. Lift your feet off the floor. Pull your shoulders off the floor and twist to the left, simultaneously pulling your left knee in toward your right shoulder. Lower your torso and extend your left leg. Crunch up; pull your left shoulder and your right knee in toward the center. Continue alternating sides, moving your legs in a bicycle fashion. Do not lower your feet back to the floor until you finish the set.
Variations
Placing your hands behind your neck increases the challenge of the bicycle crunch because you are adding more weight to the exercise. Cross your arms over your chest to make the exercise slightly easier. The more you extend your legs out, the more challenging the movement. Make the pedal motion smaller or point your legs up instead of out to make the movement easier.
Considerations
Perform the bicycle crunch slowly and with control; do not allow momentum to take over. Pull your shoulder blades off the floor each time you crunch up. Do not roll back and forth with your shoulders on the floor, as this minimizes the effectiveness of the exercise. Because you are constantly moving your legs, the bicycle crunch does not have a definitive exertion and non-exertion phase; therefore, you cannot sync your breathing with these phases as you do during other crunch exercises. For the bicycle crunch, breathe normally throughout the movement; do not hold your breath.
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