If you are new to working out and want to build a stronger core, bicycle crunches are one of the best exercises you can start with. This simple yet powerful move targets your abs and helps burn calories without the need for any equipment. In this guide, we will explain bicycle crunches, how to do them correctly, the benefits they offer, and how many calories you can expect to burn.
What Are Bicycle Crunches for Beginners?
Bicycle crunches are a type of abdominal exercise that works your core muscles, especially the rectus abdominis (the “six-pack” muscle) and obliques (the muscles on the side of your waist). They get their name from the motion of pedaling a bicycle, which is similar to the movement of your legs during this workout.
Unlike regular crunches, bicycle crunches also involve twisting your upper body, which means you work more muscle groups at once.
- Muscles Worked in Bicycle Crunches
- Bicycle crunches are an effective full-core workout. They mainly target:
- Rectus abdominis- the front part of your abs (for six-pack definition)
- Obliques – muscles along your sides, important for twisting and turning
- Hip flexors – muscles at the top of your thighs
- Lower abs – the hard-to-reach part of your stomach
- Lower back (indirectly) – helps stabilize your core
Also read: How to Start Cycling for Fitness: Tips for New Riders
How to Do Bicycle Crunches – Step-by-Step for Beginners
It is important to use proper form when doing bicycle crunches to avoid injury and get the best results.
Step-by-Step Instructions:
Lift Your Upper Body
Gently raise your head and shoulders off the floor while keeping your back flat. Tighten your belly muscles.
Start the Motion
Extend your right leg straight while turning your upper body so that your right elbow moves toward your left knee.
Switch and Repeat
Straighten your left leg and rotate so your left elbow moves toward your right knee.
Keep a Steady Rhythm
Keep switching sides like you’re pedaling a bicycle. Move with control and avoid rushing. Make sure your stomch stays tight and you’re not straining your neck.
Helpful Tips:
- Go slowly—focus on doing the move right, not fast.
- Breathe out when you twist, and breathe in when you come back to the center.
- Keep your lower back pressed against the floor the entire time.
Common Mistakes to Avoid
Here are some mistakes beginners often make when doing bicycle crunches:
- Pulling on the neck: This can lead to neck pain. Keep your head supported gently with your hands.
- Using momentum: Moving too fast can reduce effectiveness. Slow, controlled movements are better.
- Arching the lower back: Always keep your back pressed against the floor to protect your spine.
- Not twisting enough: Make sure your elbow really reaches toward the opposite knee for full activation of the obliques.
Benefits of Bicycle Crunches for Beginners
- Strong Core
They strengthen your entire core, which helps with posture, balance, and everyday movements like lifting or bending.
- Toned Abs
Regular practice can help define your abdominal muscles, giving your stomach a flatter, more toned look.
- Improved Flexibility
This exercise involves twisting and leg movement, which helps improve flexibility in your waist and hips.
- No Equipment Needed
Bicycle crunches can be done anywhere—at home, in the gym, or even in your backyard.
- Good for Burning Calories
Since it works multiple muscles at once, it helps burn more calories than basic crunches.
- Better Sports Performance
A strong core helps in sports like cycling, running, swimming, and more.
How Many Calories Do Bicycle Crunches Burn?
The number of calories burned depends on your weight, intensity, and duration and you can measure it by using bicycle calorie calculator.
Estimated Calorie Burn:
- A person weighing 125 lbs burns about 3-4 calories per minute.
- A person weighing 155 lbs burns around 5-6 calories per minute.
- A person weighing 185 lbs burns approximately 6-7 calories per minute.
- Doing bicycle crunches for 15 minutes can burn about 50–100 calories, depending on your weight and effort.
Tip: Combine bicycle crunches with cardio exercises (like walking or cycling) and a healthy diet for better fat loss.
How Many Reps Should You Do as a Beginner?
Start with 2 sets of 10–15 reps per side. As you build strength and confidence, you can increase to 3 sets of 20–30 reps per side.
You can also do them in intervals, like 30 seconds of crunches followed by 30 seconds of rest.
When to Include Bicycle Crunches in Your Routine
You can add bicycle crunches to your workout 3–4 times a week, either as part of your core routine or after your main exercise.
For example:
- After a walk or run
- As part of a home ab workout
- During a circuit training session
Who Should Avoid Bicycle Crunches?
While bicycle crunches are safe for most people, some may need to be careful:
- If you have lower back pain, consult a doctor first.
- If you are pregnant or have recently given birth, check with your healthcare provider before doing core exercises.
- People recovering from surgery or injury should avoid them unless approved by a professional.
Tips for Faster Results
- Combine with cardio workouts to burn fat around your belly.
- Eat a balanced, healthy diet with enough protein.
- Stay consistent—results come with time and regular effort.
- Pair with other ab exercises like planks, leg raises, and Russian twists.
Conclusion
Bicycle crunches are one of the best beginner-friendly exercises for building a strong, toned core. They are simple to do, need no equipment, and can be done almost anywhere. With proper form, consistency, and a healthy lifestyle, you can see real improvements in both your abs and overall fitness.
So, if you are just starting your fitness journey and want a powerful core exercise, give bicycle crunches a try.