Don’t do bicycle maneuver exercises unless you want strong abs and a flat stomach.
Being an exercise similar to the Pilates criss cross, the bicycle maneuver is rated as one of the best abdominal exercises by the American Council on Exercise. Since it incorporates both trunk flexion and rotation in one exercise, it’s a great ab workout. In addition, no special exercise equipment is required to perform bicycle maneuvers.
By doing this exercise, you strengthen your external abdominal obliques, internal abdominal obliques, rectus abdominis and transverse abdominis muscles. Compression of your abdominopelvic cavity is the primary action of all four of these muscles. Flexion of your vertebral column is also an action of the obliques and rectus abdominis muscles; While the obliques also rotate your vertebral column.
You’ll find it easier to get up from a sitting or lying position, support your abdominals, and keep your back properly aligned by strengthening these muscles. Your physical appearance will also improve.
Even though it’s a difficult exercise, the health benefits make it worth the effort to do it regularly as part of your fitness program.
You may have a tendency to lift your torso up with your hands and arms when you perform this exercise. You can avoid this tendency if you place your hands right behind your ears instead of behind your head. By using this arm technique, you are more likely to lift your torso with your abdominal muscles rather than your arms.
Begin by lying flat on an exercise mat with your lower back pressed into the mat. Place your hands near your head and above your ears. Raise your knees to form a 90-degree angle with vertical thighs and horizontal shins. Extend your right leg with your foot about 30 to 45 degrees off the floor. Keep your left thigh straight and your left shin horizontal. Lift your shoulders off the mat with your abdominal muscles, and rotate your left knee to touch your right elbow. Switch your legs and rotate in the opposite direction to touch your right knee with your left elbow. Maintain even, relaxed breathing throughout the workout. Continue until your muscles get tired.
Be persistent and try to do a few more reps of this difficult exercise each day. In no time, you’ll be doing 5 to 10 or more reps every day, and developing a strong and firm abs.
Source by Charles Pennison
