Lose belly fat with the bicycle crunch
THE bicycle crunch is a highly effective exercise for strengthening your core and burning calories, which can help reduce belly fat over time when combined with a proper diet and overall fitness plan. Fitness trainer Giovanie White says by doing bicycle crunches as part of a balanced fitness routine and maintaining a healthy diet, you’ll be on your way to reducing belly fat and improving core strength in no time. Here’s how to make the most of it.
How to perform the bicycle crunch properly
Start Position:
• Lie flat on your back on a mat.
• Place your hands lightly behind your head with elbows wide.
• Lift your shoulders off the ground without pulling on your neck.
• Raise your legs so your knees are bent at a 90-degree angle.
The movement
• Extend your right leg straight out while simultaneously bringing your right elbow toward your bent left knee.
• Return to the start position and repeat on the other side (left elbow to right knee).
• Continue alternating in a controlled, pedalling motion.
Form tips
• Keep your lower back pressed into the mat throughout the movement.
• Avoid rushing — focus on controlled movements to fully engage your core.
• Exhale as you twist and bring your elbow toward your knee, and inhale as you switch sides.
Duration:
• Perform three sets of 20-30 repetitions (10-15 per side), resting for 30-60 seconds between sets.
How it helps
The bicycle crunch targets your rectus abdominis (six-pack muscles), obliques, and transverse abdominis. Strengthening these muscles improves core definition and stability.
Progression and variations
• Add resistance: Hold a small weight or medicine ball while performing the crunch.
• Slow it down: Perform the exercise more slowly for greater time under tension.
• Combine with planks or Russian twists: This creates a well-rounded core workout.
“Note that spot reduction (losing fat in just one area) isn’t possible,” White said. “The exercise burns calories and strengthens muscles, but fat loss comes from a calorie deficit through consistent exercise and healthy eating habits.”
He suggests that you combine bicycle crunches with full-body strength training, cardio, and high-intensity interval training (HIIT).
“Focus on whole, nutrient-dense foods and limit processed foods and added sugars,” he recommended.
