What muscles does the Bicycle exercise work?

The abs, obliques, quadriceps and thighs.

How many reps should I do?

It depends on your fitness level; complete the same number of reps on each side.

Can I do it with neck pain?

It is not recommended with neck pain; consult a doctor.

How do I avoid straining my neck?

Do not pull your head with your hands, keep your elbows wide, and let your palms only lightly support the back of your head.

What if my lower back comes off the floor?

Reduce the range, bring your legs higher and move more slowly.

Bicycle

Reps20 times

Calories burned103 kcal

LevelBeginner

Changing duration and load is available in our application

Lie on the floor. The lower back should be pressed to the floor. Place your palms on the back of your head. Be careful not to injure your neck. Raise your shoulders as you would for a normal crunch. Raise your legs so that your knees are perpendicular to the floor, and your shins are parallel to it, as shown in the figure. This will be your starting position. Now slowly imitate the rotation of the bicycle pedals. Stretching the right knee, pull the left towards you. As you exhale, pull your right elbow towards your left knee. On an inhale, return to the starting position. As you exhale, twist in the opposite direction, bringing your left elbow closer to your right knee. Repeat the exercises until the desired number of repetitions is completed for each side.

How to perform the exercise

20 times

103 kcal

Control your movement and do not rush.

01

Starting position

Lie on the floor, press your lower back into the floor and place your palms behind your head. Lift your shoulders as for a regular crunch, without straining your neck.

02

Leg position

Raise your legs so that your knees are perpendicular to the floor and your shins are parallel to it. This is your starting position.

03

Pedalling motion

Slowly imitate the rotation of bicycle pedals. As you extend your right knee, pull your left knee towards you.

04

Twist to the right

As you exhale, bring your right elbow towards your left knee. Inhale and return to the starting position.

05

Twist to the left

As you exhale, twist to the opposite side, bringing your left elbow towards your right knee.

06

Repetitions

Continue until you have completed the required number of repetitions for each side.

Variants

Beginner

Perform without lifting your shoulders, arms along your body, simply pulling your knees in alternately. Keep the tempo slow and your lower back pressed down.

Middle

Add a torso twist: as you exhale, bring your elbow towards the opposite knee. Keep your lower back pressed to the floor.

Professional

Increase the range and tempo, extending the leg closer to the floor without arching your lower back. Control your breathing and do not pull on your neck with your hands.