Bicycle Exercise Overview

What is the Bicycle Exercise?

The bicycle exercise is a combination of two movements: twists and dynamic leg lifts. This combination targets your abdominal muscles effectively. While it's not accurate to categorize the abs into "upper" and "lower" sections, the exercise does shift focus between different parts of your core. The balanced load helps engage and activate the abdominal muscles, making it feel like a comprehensive workout.

Performing the bicycle exercise is often more challenging than doing one-sided twists because all areas of your abs are working simultaneously, providing a full workout without any rest for specific muscle groups.

Equipment Needed

You don't need any special equipment to perform the bicycle exercise; just a flat surface and a willingness to train. A yoga mat can make it more comfortable. Some experienced athletes might use ankle weights for added resistance, but it's best for beginners to stick with just their body weight. This is because the weight of your own body is enough to fully challenge your abdominal muscles. The legs naturally act as a form of weight since they make up about two-thirds of your total body weight, so you shouldn't feel the need to add more resistance at first.

How to Perform the Bicycle Exercise

Starting Position

Lie down on your back on the floor.
Arch your back slightly so that the area between your lower spine and upper back lifts off the ground. This arching helps stretch your abdominal muscles, allowing for better contraction.
Place your hands behind your head without pressing on your neck, keeping your elbows pointed outward.
Raise your legs about 10–15 cm off the floor and bend one knee at a 90-degree angle.
Engage your abdominal muscles and take a deep breath.

Main Movement

If your right knee is bent, start the movement with your left hand.
First, do a classic twist by lifting your shoulder off the ground towards your legs.
Without pausing, twist your torso towards your bent knee, aiming for your left elbow to touch your knee.
At the same time, pull your knee up towards your chest, but be careful not to move your elbow and knee toward each other; the movement should be focused on twisting your torso. This helps activate the serratus anterior muscles around your ribs.

Reverse Movement

After your elbow lightly touches your knee, start the return movement without dropping your torso or relaxing.
Slowly turn your torso back and return until your shoulder touches the floor. Straighten your bent leg without letting it touch the ground.
Then, repeat the movement with the other elbow towards your opposite knee while bending that knee at the same time.
Tips and Techniques
The bicycle exercise can be challenging for beginners due to the coordination required. Don’t worry if you can’t do it all at once. Start by focusing on the sequence of movements:

Twist your torso
Bend your knee
Rotate your torso to bring your elbow to your knee
Engage your abs and exhale fully
Return your elbow slowly
Extend your leg
Let your shoulder touch the floor
Repeat on the other side
For beginners, it can be helpful to simplify the exercise by keeping your legs on the floor instead of raised. This allows for better control over your abdominal contractions.

When twisting, remember to exhale as if you are trying to blow out birthday candles. This will help lower your diaphragm and engage your transverse abdominal muscles.

Common Mistakes

One of the biggest mistakes is rushing through the exercise. Some people think that moving faster like on a real bicycle will yield better results, but in reality, taking your time leads to better engagement of the abdominal muscles. Elite athletes, like boxers and mixed martial artists, perform the bicycle exercise slowly and with full control to maximize its effectiveness.

Summary

The bicycle exercise is an effective and simple way to work your abs. All you need is a bit of space, making it a great alternative if you're bored with traditional crunches. It's also time-efficient; instead of doing separate exercises like crunches and leg raises, you can combine them all into the bicycle exercise. While each individual exercise may target the core more effectively on its own, not everyone has the time or energy for multiple exercises. The bicycle works your abs in a comprehensive manner, making it a great addition to your workout routine