Bicycle

Bicycle Exercise Description

The bicycle is a floor-based core exercise that combines trunk flexion with rotation to challenge the anterior core and obliques while the hip flexors assist the leg action. It primarily targets the rectus abdominis and external/internal obliques, with stabilization from the transverse abdominis and deep trunk musculature. Lifting the shoulder blades off the floor and rotating the ribcage toward the opposite knee creates a strong anti-extension and anti-rotation demand. The alternating, contralateral “pedaling” pattern trains coordination between the upper and lower body while maintaining lumbar control. Performed with slow, controlled tempo and mindful breathing, the bicycle emphasizes quality movement: rotate from the thoracic spine, keep the elbows wide, and avoid pulling on the head. Adjust leg height to a comfortable range that lets you keep the low back from arching off the floor.

Muscle Groups: Abs, Core, Obliques, Waist
Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
Assisting Muscles: Iliacus, Psoas Major
Stabilizing Muscles: Multifidus, Quadratus Lumborum, Transversus Abdominis
Body Area: Upper Body
Body Parts: Core, Torso
Body Surface: Front, Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Stretching
Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Multi-joint
Muscle Location: Deep Side Abs, Side Abs, Stomach
Movement Direction: Rotational
Muscle Position: Anterior, Lateral
Gender: Female

How To Do The Bicycle Exercise

‘- Lie supine with hips and knees bent to about 90 degrees; feet off the floor. Lightly place fingertips at your temples or behind your ears; elbows open.
– Brace the abdominal wall and gently draw the ribs down. Maintain light contact of the low back with the floor (avoid excessive arching).
– Lift your head and both shoulder blades off the mat by curling the ribcage toward the pelvis; keep the neck neutral and gaze up.
– Extend the right leg to roughly 30–45 degrees from the floor as you bring the left knee toward your chest.
– Rotate through your mid/upper back to the left, aiming the right shoulder toward the left knee; keep elbows wide—do not pull the head.
– Switch: extend the left leg as the right knee comes in, rotating the ribcage to the right.
– Move in a smooth, controlled “pedaling” rhythm, keeping the pelvis level and the low back in contact with the floor. If the back begins to arch, raise the extended leg higher or reduce range.
– Breathe continuously—exhale as you rotate, inhale during the transition.
– Lower the shoulder blades and head to the floor with control to finish.

Bicycle Tips

‘- Start lying on your back with hips and knees bent to about 90 degrees and feet off the floor before you begin.
– Brace the abdominal wall and gently draw the ribs down to keep light, consistent contact of the low back with the floor.
– Keep your neck neutral with your gaze up as you lift your head and shoulder blades off the mat.
– Rotate from your mid/upper back, aiming the shoulder toward the opposite knee while keeping the elbows wide and not pulling on the head.
– Extend the working leg to roughly 30–45 degrees from the floor as the opposite knee comes toward your chest.
– Keep the pelvis level and the low back in contact with the floor throughout the alternating “pedaling” motion.
– Adjust the height of the extended leg or reduce your range of motion if your low back begins to arch.
– Move with a slow, smooth, controlled pedaling rhythm to emphasize quality of movement.
– Breathe continuously, exhaling as you rotate and inhaling during the transition between sides.
– Finish by lowering the shoulder blades and head back to the floor with control.

Bicycle Beginner Introduction

The bicycle is a mat-based core move that blends a curling motion through the torso with a twist, creating a demanding ab and side‑ab challenge. As the legs move in a cycling style pattern, the abs and side abs handle most of the workload, with help from the hip flexors to guide the legs. The deep core muscles around the waist and spine contribute by holding the midsection steady, so the lower back remains supported rather than arching.

During the exercise, the upper body lifts so the shoulder blades hover off the ground while the ribcage turns toward the opposite knee. One leg lengthens away from the body as the other knee comes in, then the pattern alternates side to side in a smooth rhythm. The twist comes mainly from the mid back, with the elbows opened out and the hands resting lightly near the head. Controlled breathing patterns match the motion, reinforcing steady, deliberate reps that highlight precision, coordination between upper and lower body, and strong core stability.