Anyone who hits a gym regularly would have heard of bicycle crunches! They are a classic core-strengthening exercise that is a favourite of many trainers. Why? Because it makes you feel the burn in your belly! It's not that difficult to do but the form plays a pivotal role in giving you effective results. Bicycle crunches can be easily learnt, but they work best only when they are performed with proper form. So, here's how you can do bicycle crunches the right way!

How to do a bicycle crunch?

Here's a breakdown of how to do this belly-burning exercise the right way:

1. Begin by lying flat on your back on a mat or a comfortable surface.

2. Now, place your hands behind your head with your elbows pointed outward.

3. Lift your feet off the floor and raise your knees to about a 90-degree angle.

4. Engage your core muscles and lift your head, shoulders, and upper back off the ground. Make sure your lower back is pressed into the mat.

5. Now, straighten your right leg out in front of you and twist your torso to bring your right elbow towards your left knee.

6. Bend your left knee towards your chest as you extend your right leg.

7. Alternate the movement by straightening your left leg out and twisting your torso to bring your left elbow towards your right knee.

8. Continue alternating and engaging your core as you perform each movement.

9. Do 3 sets of 10-15 repetitions.

Bicycle crunches are one of the best exercises that helps burn belly fat! Image Courtesy: Shutterstock

Variations of the bicycle crunch

Bicycle crunches are effective by themselves to reduce belly fat, but you can mix it up a bit if you want to with variations of this ab exercise!

1. If you want to feel the burn, slow it down. Perform it the usual way but slow down each movement.

2. Do high bicycle crunch if you want to lift your legs higher than usual. It will increase the difficulty as you shift your focus to your lower abs.

3. Add more resistance to this exercise by holding a medicine ball or dumbbell with both hands. Twist the ball towards each knee when you do the crunch on each side.

4. If you want to modify it to make it easier, try a half bicycle crunch which means you perform a partial twist by bringing your elbow slightly towards your knee.

5. Do not extend your legs when alternating knees and perform the bicycle crunch with your knees at a 90-degree angle.

Common mistakes you should avoid

If you are a beginner, you may make certain mistakes while trying to do this exercise. Here are some mistakes you must avoid:

1. Neck strain

Neck pain is a common problem people face while performing bicycle crunches. If your neck hurts during the exercise, that means something is off with your form. The right way to avoid it is by keeping your hands behind your neck and not holding your neck.

2. Doing it too fast

Do you rush through the exercise to complete more repetitions? Rushing through bicycle crunches instead of developing a proper foundation for the movement may lead to injuries. It is best to do it slowly. It will help activate your core muscles and give better results.

3. Arching your lower back

Posture is important when it comes to performing any exercise. Another common mistake is when people lift their backs off the mat when they pump through bicycle crunches. It can place pressure and strain on your back and hips and lead to back pain. Make sure you pressure your lower back toward the ground and think of driving the naval into your spine while performing it.

4. Holding your breath

Bicycle crunches should not be performed with your breath held. It will cause cramps by limiting the oxygen flow to the muscles, which may result in injuries. Breathe in and out to allow oxygen to enter and exit the body as needed.

Benefits of doing a bicycle crunch

1. Targets your core

The bicycle crunch is an exercise that targets all your core muscles, including the obliques, rectus abdominis, and hip flexors. All of these muscles strengthen and stabilize your core. A strong core will improve overall stability and balance. Bicycle crunches are considered one of the best exercises for core muscles, according to the American Council on Exercise.

2. Improves muscle coordination

Bicycle crunches require coordination between the upper and lower body and several other muscle groups. This can help improve overall functional fitness and motor skills.

3. Promotes better posture

Doing this exercise can be beneficial for people who have back pain by improving their posture. Regular practice of bicycle crunches with a twist will improve the strength of your core muscles, which will support your spine and promote better posture.

4. Lowers back pain

Have you been suffering from back pain? It is a common problem caused by stress, poor posture, and other factors. Doing bicycle crunches may help alleviate the pain and support the spine. Remember not to rush into the exercise but let your body slowly adapt to it to avoid problems.

Bicycle crunches may help relieve back pain. Image courtesy: Freepik

5. Helps burn calories

Bicycle crunches are a good exercise that can help burn calories and shed extra kilos. The more crunches you do, the better the results will be. Well, do not think that it will make the tummy flat in a few days but when combined with other exercises, it can reap positive results.

6. Burns belly fat

Bicycle crunches, when done correctly, will make you feel the burn in your abdomen and help you get rid of the stubborn belly fat. While it's not a miracle exercise, it can help you burn belly fat when combined with other exercises and a healthy diet.

Now that you know how to perform bicycle crunches the right way, do not mess it up! Doing it correctly will help you get rid of the belly fat you always wanted.

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