Bicycle V-Up
Crunches meet bicycles! This core-blasting exercise targets your abs and obliques for a stronger midsection. Get ready to feel the burn!
The Bicycle V-Up is a compound exercise that mainly works the core, with help from the quads and glutes & hips. No equipment needed: it uses just your bodyweight.
Bicycle V-Up Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Quads (quadriceps femoris); Long Thigh (sartorius)
Bicycle V-Up Variations and Alternatives
How to do the Bicycle V-Up
Bicycle V-Up
Equipment: None required.
Instructions:
Starting Position:
Lie flat on your back on a comfortable surface, such as an exercise mat.
Extend your arms straight above your head and keep your legs straight along the ground.
Initial Setup:
Lift your legs slightly off the ground, keeping them straight. Aim for a 30-degree angle.
Tuck your chin slightly to your chest to maintain a neutral neck position.
Movement:
Simultaneously lift your upper body and bring your knees towards your chest, creating a 'V' shape with your body.
As you rise, bring your hands towards your feet. You can clasp your hands behind your head or keep them straight depending on your comfort level.
Engage your core as you lift to ensure proper form.
Bicycle Movement:
As you return to the starting position, extend one leg out straight while keeping the other knee tucked towards your chest.
Rotate your torso towards the bent knee as if pedaling a bicycle.
Repetition:
Alternate sides in a controlled manner, bringing your opposite elbow to meet each knee as it approaches.
Continue this motion for a set number of repetitions or for a designated time.
Tips:
Keep your movements fluid and controlled to avoid straining your back.
Focus on engaging your core throughout the exercise.
If you're new to this exercise, start slowly and increase your speed and repetitions as you build confidence and strength.
Cooldown:
After finishing your set, lie back down and stretch your limbs to relax your core and lower back.
Bicycle V-Up FAQs
What muscles does the Bicycle V-Up work?
The Bicycle V-Up mainly works the core, with help from the quads and glutes & hips. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Bicycle V-Up?
None. The Bicycle V-Up is a bodyweight exercise, so you can do it anywhere.
Is the Bicycle V-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Bicycle V-Up variations and alternatives?
Similar exercises include the Bicycle, Bicycle-Crunch, Foot Bicycle-Crunch & Tap and Oblique Jackknife.
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