How to do the Bicycle Ab Exercise
Primary: Core · also works Obliques.
The Bicycle Ab Exercise is a powerful and effective move for targeting the upper and lower abs, along with the obliques. This exercise mimics the pedaling motion of riding a bicycle, but it’s performed on the ground. Due to its dynamic nature, it also provides a good cardiovascular workout. Suitable for beginners as well as advanced fitness enthusiasts, it requires no equipment and can be done virtually anywhere.
Step by step
- 1
Lie flat on the ground with your lower back pressed to the floor.
- 2
Place your hands behind your head lightly, without pulling on your neck.
- 3
Lift your knees to a 90-degree angle, bringing them in towards your chest.
Coaching cues
- Keep your lower back pressed against the floor to avoid strain.
- Move at a controlled pace to maximize muscle engagement.
- Fully extend each leg during the pedaling motion for better results.
Sets, reps and where it fits
Muscle
3–4 × 15–30
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 15–30
rest 45–60 s
Bicycle Ab Exercise alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Bicycle Ab Exercise work?
Primary: Core. Secondary: Core, Obliques
How many sets and reps of Bicycle Ab Exercise should I do?
For muscle: 3–4 sets of 15–30 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Bicycle Ab Exercise?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Bicycle Ab Exercise good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.