Bicycle Exercise
Bicycle Exercise for Abs
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The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist),
according to a study done by the American Council on Exercise. To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing
the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps
Bicycle Exercise for Abs
Previous | Next >>
The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist),
according to a study done by the American Council on Exercise. To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing
the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps
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The Captain's Chair is the
second most effective move for the
rectus abdominis as well as the
obliques and can be found in most
health clubs and gyms. To do it right:
1. Stand on chair and grip handholds
to stabilize your upper body.
2. Press your back against the pad
and contract the abs to raise the legs
and lift knees towards your chest.
3. Don't arch the back and remember
to breathe smoothly.
4. Slowly lower back down and repeat
for 12-16 reps.
second most effective move for the
rectus abdominis as well as the
obliques and can be found in most
health clubs and gyms. To do it right:
1. Stand on chair and grip handholds
to stabilize your upper body.
2. Press your back against the pad
and contract the abs to raise the legs
and lift knees towards your chest.
3. Don't arch the back and remember
to breathe smoothly.
4. Slowly lower back down and repeat
for 12-16 reps.
The exercise ball is an
excellent tool to strengthen
the abs and comes out
number three for working the
rectus abdominis. To do it right:
1. Lie face-up with the ball resting under
your mid/lower back.
2. Cross your arms over the chest or place
them behind your head.
3. Contract your abs to lift your torso off the
ball, pulling the bottom of your ribcage down
toward your hips.
4. As you curl up, keep the ball stable (i.e.,
you shouldn't roll).
5. Lower back down, getting a stretch in the
abs, and repeat for 12-16 reps
excellent tool to strengthen
the abs and comes out
number three for working the
rectus abdominis. To do it right:
1. Lie face-up with the ball resting under
your mid/lower back.
2. Cross your arms over the chest or place
them behind your head.
3. Contract your abs to lift your torso off the
ball, pulling the bottom of your ribcage down
toward your hips.
4. As you curl up, keep the ball stable (i.e.,
you shouldn't roll).
5. Lower back down, getting a stretch in the
abs, and repeat for 12-16 reps
The vertical leg crunch
is another effective move for the
rectus abdominis and the obliques.
To do it right:
1. Lie face up on the floor and
extend the legs straight up with
knees crossed.
2. Contract the abs to lift the
shoulder blades off the floor, as
though reaching your chest
towards your feet.
3. Keep the legs in a fixed position
and imagine bringing your belly
button towards your spine at the
top of the movement.
4. Lower and repeat for 12-16 reps.
is another effective move for the
rectus abdominis and the obliques.
To do it right:
1. Lie face up on the floor and
extend the legs straight up with
knees crossed.
2. Contract the abs to lift the
shoulder blades off the floor, as
though reaching your chest
towards your feet.
3. Keep the legs in a fixed position
and imagine bringing your belly
button towards your spine at the
top of the movement.
4. Lower and repeat for 12-16 reps.
Long Arm Crunch
This move, ranked 6th in the ACE study, emphasizes the upper part of the abs.
To do it right:
1. Lie on a mat and extend the arms straight out behind the head with hands
clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Lower and repeat for 12-16 reps.
This move, ranked 6th in the ACE study, emphasizes the upper part of the abs.
To do it right:
1. Lie on a mat and extend the arms straight out behind the head with hands
clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Lower and repeat for 12-16 reps.
Reverse Crunches...the legs up towards the
ceiling.
4. Lower and repeat for 12-16 reps.
5. It's a very small movement, so try to use your abs to
lift your hips rather than swinging your legs and
creating momentum.
ceiling.
4. Lower and repeat for 12-16 reps.
5. It's a very small movement, so try to use your abs to
lift your hips rather than swinging your legs and
creating momentum.
Full Vertical Crunch
In a full verticul crunch, you really work the abs by involving
both the upper and lower body. To do it right:
1. Lie on your back and extend the legs up towards the
ceiling.
2. Place hands behind your head (lightly cupping it) and
contract the abs to lift the shoulder blades off the floor.
3. At the same time, press the heels towards the ceiling,
creating a 'u' shape with the torso.
4. Lower down and repeat for 12-16 reps.
In a full verticul crunch, you really work the abs by involving
both the upper and lower body. To do it right:
1. Lie on your back and extend the legs up towards the
ceiling.
2. Place hands behind your head (lightly cupping it) and
contract the abs to lift the shoulder blades off the floor.
3. At the same time, press the heels towards the ceiling,
creating a 'u' shape with the torso.
4. Lower down and repeat for 12-16 reps.
Ab Rocker
The Ab Rocker (or roller) is number 9 for targeting the
rectus abdominis. To do it right:
1. Sit on the Ab Rocker and grab the bars in each hand.
2. Contract the abs to rock forward.
3. Release and repeat for 12-16 reps.
4. Go slowly to reduce momentum. Try to focus on the
abs rather than pushing with the arms.
The Ab Rocker (or roller) is number 9 for targeting the
rectus abdominis. To do it right:
1. Sit on the Ab Rocker and grab the bars in each hand.
2. Contract the abs to rock forward.
3. Release and repeat for 12-16 reps.
4. Go slowly to reduce momentum. Try to focus on the
abs rather than pushing with the arms.
The plank exercise ranked number 10 in the ACE study and is a great
way to build endurance in both the abs and back, as well as stabilizer
muscles. To do it right:
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
way to build endurance in both the abs and back, as well as stabilizer
muscles. To do it right:
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
Remember to
always consult a
physician before
starting any
exercise program.
always consult a
physician before
starting any
exercise program.
Leg Extensions with Medicine Ball
Position the ball under upper back to engage your
abs and to stabilize the hips while. Hold a medicine
ball straight up over chest and make sure knees are
at 90 degrees. Lower arms behind you while
simultaneously extending the right leg straight.
Return to start and repeat, alternating legs for 10-16
reps. For less challenge to balance, do the leg
extension without the medicine ball.
Position the ball under upper back to engage your
abs and to stabilize the hips while. Hold a medicine
ball straight up over chest and make sure knees are
at 90 degrees. Lower arms behind you while
simultaneously extending the right leg straight.
Return to start and repeat, alternating legs for 10-16
reps. For less challenge to balance, do the leg
extension without the medicine ball.
All Around Crunches
Lie face up on ball and hold medicine
ball in both hands. Begin with body
draped over the ball, arms extended
behind you. Contract the abs to lift
upper back off the ball and bring the
medicine ball towards your right thigh
as you twist to the right, contracting
the right side of waist. Repeat for all
reps and then switch sides.
Lie face up on ball and hold medicine
ball in both hands. Begin with body
draped over the ball, arms extended
behind you. Contract the abs to lift
upper back off the ball and bring the
medicine ball towards your right thigh
as you twist to the right, contracting
the right side of waist. Repeat for all
reps and then switch sides.
Ball Balance
Sit on Exercise Ball with strong abs
and straight spine, arms extended on
either side of you and one foot resting
on medicine ball. Once you feel stable,
lift other foot off floor and hold it for a
few seconds, then rest it on the
medicine ball with the other foot. Hold
for 15 or more seconds and repeat.
Sit on Exercise Ball with strong abs
and straight spine, arms extended on
either side of you and one foot resting
on medicine ball. Once you feel stable,
lift other foot off floor and hold it for a
few seconds, then rest it on the
medicine ball with the other foot. Hold
for 15 or more seconds and repeat.
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