Bicycle
Stronger core. Better endurance. Stronger you.
A classic core exercise that targets your abs and improves endurance. Great for building core strength, burning calories, and improving overall athletic performance. The bicycle is a dynamic abdominal exercise that targets your entire core by combining a crunch with a twisting motion and leg movement.
Benefits
- Targets upper abs, lower abs, and obliques
- Improves core strength and muscular endurance
- Enhances rotational strength and stability
- Helps burn calories and reduce body fat
- Improves athletic performance
- Great for all fitness levels
Muscles worked
Step by step
Start
Lie on your back with your hands behind your head. Lift your shoulder blades off the floor and bring your knees up.
Twist right
Bring your right elbow toward your left knee while straightening your right leg. Keep your core engaged.
Twist left
Switch sides, bringing your left elbow toward your right knee while straightening your left leg.
Keep moving
Continue alternating sides in a pedaling motion. Keep your shoulders lifted and core tight.
Breathe
Exhale as you twist and inhale as you switch sides.
Repeat
Continue for the desired number of reps while maintaining good form.
Common mistakes to avoid
- Pulling on your neck
- Letting your lower back arch
- Not twisting your torso enough
- Moving too fast
When to do it
- Core focused workouts
- Full body workouts
- Athletic training
- Fat loss & conditioning
- At home or at the gym
How much, how often
| Level | Reps (each side) | Sets | Rest |
|---|---|---|---|
| Beginner | 10–15 | 2–3 | 30–45 sec |
| Intermediate | 16–25 | 3–4 | 30–45 sec |
| Advanced | 26–40 | 4–5 | 30–60 sec |
| Athlete | 40+ | 4–6 | 30–60 sec |
Increase reps or sets as you get stronger. Challenge your core!
Tips for best results
- Keep your core tight throughout
- Don't pull on your neck
- Focus on twisting your torso, not just your legs
- Move in a controlled, steady pace
- Keep your lower back pressed down
- Breathe — exhale when you twist, inhale when you switch
- Consistency and proper form = results