Bicycle
May 13th, 2023 1:26 PM Mr. Q Categories: Body Weight
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
Body WeightThe bicycle exercise is a core exercise that targets the rectus abdominis and the obliques.
Stretch: Supine piriformis
Warmup: 5-10 minutes of cardio (e.g. jumping jacks, jogging in place)
Weight selection: No weights are needed for this exercise.
Proper form:
- Lie on your back with your hands behind your head and your knees bent.
- Bring your shoulder blades off the ground and lift your legs to a tabletop position.
- Twist your torso to bring your right elbow to your left knee while extending your right leg.
- Repeat the motion on the opposite side by bringing your left elbow to your right knee while extending your left leg.
- Continue alternating sides in a pedaling motion.
How to reduce difficulty: Keep your feet on the ground or don’t extend your legs all the way.
How to increase difficulty: Hold a weight plate or dumbbell on your chest or increase the speed of the pedaling motion.
Reps: Beginner
- Beginner: 2 sets of 10-12 reps
- Intermediate: 3 sets of 12-15 reps
- Advanced: 4 sets of 15-20 reps
Estimated time: 2-5 minutes
Body Group:
Abs (Core)Muscle Group(s):
AbdominalsMuscles used:
Primary:
Rectus AbdominisSecondary:
Internal ObliqueTertiary:
External ObliqueDifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.