Bicycle Crunches

Beginner
Lower Abs None or Dumbbells
Cardio

Benefits

Targets lower abs

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 10 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
56
Average BPM
164
86% of max
Max BPM
190

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,550
Calories
309.9g
Carbs
124.3g
Protein
82.7g
Fats

Micronutrients

Sugar: 41.7g
Sodium: 828.6mg
Cholesterol: 107.2mg
Serving: 495.3g

Meal Preparation

Method: Roasted
Prep: 15 min
Cook: 80 min

Calorie Balance Analysis

Calorie Intake
1,550
from food
Calories Burned
511
during workout
Net Balance: +1,039 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~411 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.1 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
26 years
Gender
Female
Weight
52.6 kg
Height
1.70 m
BMI
18.2
Underweight
Body Fat
23.4%
Lean Mass
40.3 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.1 liters of water daily.

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