How to Lose Weight Doing Bicycle Crunches

According to a 2001 study by the American Council on Exercise, the bicycle twist is the number one most effective abdominal exercise. However, you cannot simply lose weight by performing bicycle crunches. While you can tone and strengthen the core with these crunches, you are not burning enough calories to actually melt fat. Amp up your calorie burn by adding cardio and resistance training to your crunch routine. Consult a doctor before starting an exercise program.

Step 1
Reduce your caloric intake. The key to losing weight is to burn more calories than you consume. To lose 1 pound of fat, you must burn 3,500 calories. Begin to safely boost your caloric deficit by decreasing your caloric consumption by 200 to 300 calories per day. Consume a healthy diet consisting of lean protein, lowfat dairy, plenty of fresh fruits and vegetables, and whole grain products.

Step 2
Add crunches to a circuit training session. Circuit training involves performing six to 10 different exercises one after another without rest. The intensity of circuit training increases your heart rate and helps you burn more calories than traditional weight training. For example, complete one minute for each of the following: squats, bicycle twists, jump squats, bicep curls, dips, pushups and planks. Choose any combination of exercises but add in your bicycle crunches.

Step 3
Perform crunches at the end of your cardio routine. Cardio training helps melt fat from the entire body, including you midsection. The American College of Sports Medicine suggests completing 60 minutes of aerobic exercise daily when trying to lose weight. After your cardio training perform bicycle twists. Complete three sets of 12 to 15 repetitions. Consider choosing two other abdominal exercises to help you reach your goal faster.

Step 4
Train consistently to see results. Training your abdominals with bicycle twists and aerobic exercise six days a week can help you see weight loss occur more quickly. Exercising consistently is the most crucial element of success when trying to lose weight.

Step 5
Track your results. Using a tape measure and a scale, take your weight and your waist measurements and record them. Every two to three weeks retake your measurements and celebrate your success. If there is no change with either number, focus on adding more cardio training or reevaluate your diet.

Things You'll Need

Tape measure