Build core strength and challenge your cardiovascular endurance with this bicycle crunches workout. This full body workout combines core training, cardio conditioning and mobility exercises. Challenge yourself to complete 100 bicycle crunches by the end of this workout.
The bicycle crunch is an effective core exercise that targets the upper ab muscles, the deep core and the obliques.
Bicycle crunches encourage you to activate and challenge your entire core. This bodyweight exercise is an excellent way to work all the major muscle groups in the core without any gym equipment and can be modified for beginners or advanced athletes.
Don’t want to crunch today? You can follow the workout modifier in the video and perform overhead dumbbell marches instead.
Bicycle Crunches FAQs
What Are The Benefits Of Bicycle Crunches?
Bicycle crunches are an effective strength and cardio exercise for the abs. They target both the superficial and deep core muscles, are an efficient way to fatigue the abs and core, and can be done anywhere because they require no equipment. Bicycle crunches are a great exercise to build a strong core, which increases stability and reduces risk of injury.
What Muscles Does A Bicycle Crunch Work?
This exercise primarily targets your rectus abdominis (or “six-pack” ab muscles), external obliques (your sides) and hips. Additionally, lifting the legs off the ground and pedaling them in a bicycle crunch is a great way to work the transverse abdominis or deep core muscles (a tough group to target). For a well-rounded ab routine try this 10-Minute Daily Ab Workout.
Are Bicycle Crunches Good For Belly Fat?
Bicycle crunches help to build muscle, which can help reduce belly fat. That said, a combination of consistent factors will ultimately contribute to weight loss. A well-rounded workout plan, eating in a calorie deficit, and increasing your resting metabolic rate are important, too.
30-Minute Bicycle Crunches Workout (MetCon, Day 9)
Build core strength and challenge your cardio conditioning at home with this effective bicycle crunches workout.
This metabolic conditioning workout challenges you to complete 100 bicycle crunches. Although the muscular focus is the core, we’ll also engage the chest, shoulders, back, glutes, quads and hamstrings.
I suggest doing this cardio and core workout once a week as part of a well-rounded workout routine.
One medium-to-heavy dumbbell. I suggest anywhere from 8-25 lbs. We’re using 15-20 lb dumbbells in this workout.
Targets: Legs, glutes, quadriceps (thighs), hamstrings, chest, shoulders and core.
How To Do A Single Leg Squat to Box and Dumbbell Press Out
Start standing in front of your box or bench, feet shoulder-width distance apart, knees slightly bent, core engaged. Hold a dumbbell horizontally between both hands at your collarbones.
Shift your weight into your right foot to find a balance position.
Lower down into a squat position, lowering your hips down to tap your glutes to the box behind you. Both knees bent at a 90-degree angle, left foot raised off the ground.
At the bottom of the squat, press the dumbbell directly out in front of you at shoulder height. Hold for a moment before pulling the dumbbell back in towards your chest.
Drive through your right heel to stand tall, squeezing your glutes. Maintain the balance element, keeping the left foot raised off the ground.
Modification: Option to omit the single leg squat and perform a staggered squat and dumbbell press out.
Single Leg Runners
Targets: Lower body power muscles — glutes, hamstrings, quads, calves, hips and core.
How To Do A Single Leg Runners
Start standing, feet shoulder-width apart, knees slightly bent. Place your right foot flat on top of a box or bench, left foot is on the ground. Keep a soft bend in your right knee.
Drive through your front right heel to explosively drive your left foot up to meet the right. Hold for a brief moment before immediately stepping the left foot back again.
Land softly, then repeat.
Modification: Perform a step back and knee drive from the ground.
Half Kneeling Windmill
Targets: Obliques, abs, upper back, outer glutes, inner thighs, upper body and shoulders.
How To Do A Half Kneeling Windmill
Find a half kneeling position. Feet shoulder width apart, left knee on the ground and right foot planted on the floor. Shoulders are stacked over hips.
Hold one dumbbell in your right hand, directly above your shoulder.
Rotate your right foot out 45 degrees, left toes pointing straight back.
Focus on creating and maintaining length through your waist as you hinge at the hips, sliding your left arm down your left leg. Try to get so low that your left elbow reaches the mat. Keep your right hand directly above your right shoulder, maintaining a straight line with the dumbbell. Range of motion will look different for everyone
Then, squeeze through your obliques to pull your torso back upright, returning to starting position.
Modification: Option to perform windmills from a standing position.
Lateral Shuffle and Dumbbell Press
Targets: The entire core, specifically the deep stabilizing muscles of the core; hips, glutes, shoulders and upper body.
How To Do A Lateral Shuffle and Dumbbell Press
Hold a dumbbell horizontally between your hands at your chest (one head of the dumbbell in each hand).
Take one large lateral shuffle to your left, sitting your hips back into a low squat as you press the dumbbell towards the ground, down near your left foot.
Then drive through the heels to stand tall. Simultaneously pull the dumbbell back to chest height as you shuffle back to center.
Take one large lateral shuffle to your right as you plant your right foot and pivot your left foot (left toe pivots right, following the hips as they turn to the right). Push the dumbbell overhead and to the right (turning your torso to the right as you do so).
Bring the dumbbell back to your chest as you pivot and move back towards center to repeat the entire movement.
Modification: Option to omit the dumbbell, performing lateral shuffles and reaches with your bodyweight.
Dumbbell Drag and Kick Sit
Targets: Shoulders, back, quads, hips, hip flexors, calves, abs, obliques and core.
How To Do A Dumbbell Drag and Kick Sit
Start in a table top position (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees. Place one dumbbell horizontally on the mat just behind your right hand.
Then, find a bear crawl position by tucking your toes and lifting your knees to hovering just 1-2 inches off the mat. Back is flat, shoulders stacked over wrists.
Reach your left hand across your body to grab the dumbbell and drag it across your midline. Dumbbell now sits on the mat just behind your left hand.
Perform a kick sit by turning the left foot outward (toes face outward). As you do so, bring your opposite leg (right leg) under and through your body while your right hip slightly brushes the ground as the right leg extends. Weight is in your left foot and right hand, right foot and left hand are off the mat.
Pull your right leg back through to return to the starting position. Repeat the dumbbell drag, this time using the right hand to pull the dumbbell across your midline. Then perform a kick sit on the opposite side.
Modification: Perform a crossbody chop and crunch. Hold a dumbbell horizontally between your hands, outside of your right hip. Drive the dumbbell crossbody, extending your arms up overhead and to the left side. Lower the dumbbell to your chest, then perform a crossbody crunch and knee drive on the right.
This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.