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Lose belly fat with the bike crunch

Lose belly fat with the bike crunch

THE bicycle crunch is a highly effective exercise for strengthening your body and burning calories, which can help reduce belly fat over time when combined with a proper diet and fitness plan overall. Fitness trainer Giovanie White says that by doing cycling sit-ups 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 get the most out of it.

How to correctly perform the bicycle crunch

Starting position:

• Lie on your back on a mat.

• Place your hands slightly behind your head with your elbows apart.

• Lift your shoulders off the floor without pulling on your neck.

• Raise your legs so that your knees are bent at a 90-degree angle.

The movement

• Extend your right leg while simultaneously bringing your right elbow toward your bent left knee.

• Return to starting position and repeat on the other side (left elbow to right knee).

• Continue alternating in a controlled pedaling motion.

Tips for the form

• Keep your lower back pressed against the mat throughout the movement.

• Avoid rushing – focus on controlled movements to fully engage your body.

• Exhale as you twist and bring your elbow toward your knee, and inhale as you change sides.

Duration:

• Perform three sets of 20 to 30 repetitions (10 to 15 per side), resting 30 to 60 seconds between sets.

How it helps

The bike crunch targets your straight abs (six-pack muscles), obliques, and transverse abdominals. Strengthening these muscles improves core definition and stability.

Progression and variations

• Add resistance: Hold a small weight or medicine ball while you perform the crunch.

• Slow down: Perform the exercise more slowly for more time under tension.

• Combine with planks or Russian twists: This creates a well-rounded core workout.

“Note that spot reduction (losing fat in a single area) is not possible,” White said. “Exercise burns calories and builds muscle, but fat loss comes from a calorie deficit through regular exercise and healthy eating habits.”

He suggests combining cycling 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.