Hundreds of exercises can be used to tone the three major muscles of the abdomen. The No. 1 abdominal exercise activates all of these muscles with maximum intensity, when compared against the classic crunch. A 2001 study commissioned by the American Council on Exercise and performed by researchers at San Diego State University rated 13 of the most popular abdominal exercises, which determined that the bicycle maneuver was the most effective abdominal exercise. The IDEA Health and Fitness Association reports that the Pilates version of this exercise, the criss-cross, is more effective than the basic crunch at activating the rectus abdominis, and more effective at targeting the obliques.
Step 1
Lie on your back on an exercise mat. Draw your knees up over your hips and make your shins parallel to floor. Form a 90-degree angle at the hips and the knees.
Step 2
Press your lower back into the ground. Place your hands beside your head. Rest your fingertips at your temples.
Step 3
Lift your head, neck and shoulders off the floor. Inhale, and as you exhale extend your right leg at a 45-degree angle. Simultaneously, twist your torso to bring your right elbow or shoulder to your left knee.
Step 4
Repeat on the other side, touching your left elbow or shoulder to your right knee. Continue to alternate until you have completed 10 to 15 repetitions. Stick with one set as a beginner. Work your way up to two or three sets as you become stronger. Give yourself a minute or two to rest between each set.
Step 5
Augment your bicycle maneuvers with other abdominal exercises. Try the captain's chair---a tall piece of equipment that looks like a chair without a seat bottom. You climb into the "chair" to prop yourself up on the armrests with your forearms, press your back into the backrest and raise your knees to your chest. Round out your abdominal workout with the stability ball crunch.
Tips and Warnings
- Avoid tugging on your neck during the bicycle maneuver. Keep your elbows wide during the move, rather than tucked in against your ears. If the full version is too intense, keep both knees at a 90-degree hip and knee angle as you twist the torso and bring the elbows or shoulders to them. Eventually add the alternating extensions as you become stronger.
Member Comments
shoppingmei July 25
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