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.
2-3 times per week
Exercise with precaution if you have a back problem or even a shoulder injury.
Number of Reps and/or Length of Time
Repeat 2 times
Repeat 3 times
Repeat 4 times
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
Place your feet flat on the floor, and your hands clasped behind your head.
Tighten your abdomen to stabilize your spine.
Do a bicycle motion by touching your right elbow with your left knee.
Then touch your left elbow with your right knee.
Do this motion to your level.
Rest for 60 seconds, the repeat to your level.
After the reps, release your hands and lie on your side and prepare to stand up.
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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