Health Fitness

Don’t do the bike maneuver exercise

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Don’t do the Bicycle Maneuver exercise unless you want strong abs and a flat stomach.

Being the same exercise as the Pilates Criss Cross, the Bicycle Maneuver is ranked as the best abdominal exercise by the American Council on Exercise. Since it incorporates both trunk flexion and rotation in one exercise, this is a great ab workout. Also, no special exercise equipment is needed to do the Bicycle Maneuver.

By doing this exercise, you strengthen your external abdominal oblique, internal abdominal oblique, rectus abdominis, and transversus abdominis muscles. Compression of the abdominopelvic cavity is the main action of these four muscles. Flexion of the spine is also an action of the oblique and rectus abdominis muscles; while the obliques also rotate your spine.

You will find it easier to get up from a sitting or lying position, support your abdomen, and keep your back in good alignment by strengthening these muscles. Your physical appearance will also improve.

Although this is a difficult exercise, the health benefits make it worth the effort to do this exercise regularly as part of your fitness program.

You may have a tendency to lift your torso with your arms and hands while doing this exercise. By placing your hands just behind your ears instead of clasping them behind your head, you can avoid this tendency. By using this hand placement technique, you will be more likely to lift your torso with your abdominal muscles rather than your arms.

Begin by lying down on an exercise mat with your lower back pressed against the mat. Put your hands next to your head and over your ears. Bring your knees up to form a 90-degree angle with your thighs vertical and shins horizontal. Extend your right leg with your leg about 30 to 45 degrees above the ground. Keep your left thigh vertical and your left shin horizontal. Raise your shoulders off the mat with your abdominal muscles and twist to touch your left knee to your right elbow. Switch legs and twist in the opposite direction to touch your right knee with your left elbow. Keep your breathing even and relaxed throughout your workout. Continue until your muscles are fatigued.

Be persistent and try to do a few more repetitions of this difficult exercise each day. In a short period of time, you will be doing 5 to 10 or more repetitions every day and will develop a strong and firm abdomen.

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