Bicycle Crunch
A dynamic ab exercise that targets both your rectus abdominis and obliques through rotation and flexion.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Core (Rectus Abdominis, Obliques), but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Lie on back with hands behind head (don't pull on neck)
- 2Lift shoulders off floor, engaging abs
- 3Lift knees to 90 degrees
- 4Bring right elbow toward left knee while extending right leg
- 5Rotate torso - not just moving elbow
- 6Switch sides in a pedaling motion
- 7Keep lower back pressed to floor
- 8Move with control, not momentum
Common Mistakes to Avoid
Make It Easier
- Slower tempo
- Legs higher
- Dead bug
- Reduce range of motion
Make It Harder
- Pause at each contraction
- Legs closer to floor
- Increase tempo
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The bicycle crunch is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets core (rectus abdominis, obliques) for functional fitness
- Quiet enough - won't wake sleeping kids or bother neighbors
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.