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Do not do any bicycle maneuver exercise
Don't do a bicycle maneuver exercise unless you want strong abs and a flat stomach. The bicycle maneuver is the same exercise as the Pilates Criss Cross and is ranked the best abdominal exercise by the American Council on Exercise. Because it includes both core flexion and rotation in one exercise, this is a great abdominal workout. In addition, no special training equipment is required for the bicycle maneuver. With this exercise you will strengthen your external obliques, internal obliques, rectus abdominis and transverse abdominal muscles. Compression of your abdominal cavity is the main action of all four of these muscles. The flexion of your spine is also an action of the muscles of obliques...
Do not do any bicycle maneuver exercise
Don't do a bicycle maneuver exercise unless you want strong abs and a flat stomach.
The bicycle maneuver is the same exercise as the Pilates Criss Cross and is ranked the best abdominal exercise by the American Council on Exercise. Because it includes both core flexion and rotation in one exercise, this is a great abdominal workout. In addition, no special training equipment is required for the bicycle maneuver.
With this exercise you will strengthen your external obliques, internal obliques, rectus abdominis and transverse abdominal muscles. Compression of your abdominal cavity is the main action of all four of these muscles. The flexion of your spine is also an action of the obliques and rectus abdominis muscles. while the oblique ones also rotate your spine.
You will find it easier to rise from a sitting or lying position, support your stomach, and keep your back well aligned by strengthening these muscles. Your physical appearance will also improve.
Although this is a difficult exercise, the health benefits make it worth doing regularly as part of your fitness program.
You may tend to lift your upper body with your arms and hands when doing this exercise. If you place your hands directly behind your ears and not behind your head, you can avoid this tendency. When you use this hand placement technique, you lift your torso using your abdominal muscles rather than your arms.
Start by lying flat on an exercise mat with your lower back pressed into the mat. Place your hands next to your head and over your ears. Raise your knees 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 off the floor. Keep your left thigh vertical and your left shin horizontal. Using your abdominal muscles, lift your shoulders off the mat and rotate them to touch your left knee with your right elbow. Switch legs and rotate them in the opposite direction to touch your right knee with your left elbow. Breathe evenly and relaxed throughout the entire workout. Continue until your muscles are tired.
Be persistent and try a few repetitions of this difficult exercise every day. In a short time you will be doing 5 to 10 or more repetitions every day and developing a strong and firm stomach.
Inspired by Charles Pennison