The Ab Bicycle Crunch also know as Ab Bikes is a great way to activate the rectus abdominis, which is your upper abdominal muscle. This will also significantly strengthen your core while helping you maintain good posture.
Time
5-12 Minutes
2-3 times per week
Muscle Group
Abdominal, Obliques
Difficulty
Very Difficult
Fitness Type
Strength, Anaerobic
Safety Tips
Exercise with precaution if you have a back problem or even a shoulder injury.
Equipment Required
Any mat is necessary for this exercise.
Yoga Water are great for this . Read are reviews on the various types of mats available.
Number of Reps and/or Length of Time
Beginners
4-5 minutes
10 reps
Repeat 2 times
Intermediate
8 minutes
20 reps
Repeat 3 times
Advanced
10-12 minutes
30 reps
Repeat 4 times
Instructions
Watch the instructional video, then read the following for clarification.
Lie flat on the floor with your lower back pressed to the ground and knees bent
Step 2
Place your feet flat on the floor, and your hands clasped behind your head.
Step 3
Tighten your abdomen to stabilize your spine.
Step 4
Do a bicycle motion by touching your right elbow with your left knee.
Step 5
Then touch your left elbow with your right knee.
Step 6
Do this motion to your level.
Step 7
Rest for 60 seconds, the repeat to your level.
Step 8
After the reps, release your hands and lie on your side and prepare to stand up.
Fitness Tip
Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.
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