According to the American Council on Exercise, the simple supine bicycle is the most effective exercise for toning your rectus abdominis muscle, the long muscle that runs from the bottom of your ribs down the front of your belly. The bicycle maneuver ranked second out of 13 exercises for toning the obliques, the muscles on the side of your abdomen.
Definition
To do the bicycle maneuver, lie flat on your back with bent knees on a carpet or gym mat. Put your hands behind your head so that your elbows are out to the side and touching the floor. Lift your knees so that your thighs are at a right angle to the floor and your shins are parallel to the floor. Slowly bring your right leg into your chest and extend the left leg straight. At the same time, bring your left elbow forward to touch your right knee. Then extend the right leg straight and bring the left leg into the chest at the same time you lower your left elbow and bring your right elbow forward to touch the left knee.
Level
Doing the bicycle requires some abdominal strength, so it is considered an intermediate exercise. If you aren't able to do the exercise comfortably or with proper form, start off doing traditional ab crunches or crunches on a stability ball until your belly muscles get stronger.
Frequency
According to the American College of Sports Medicine, or ACSM, healthy adults under age 65 should do eight to 12 repetitions of strength training exercises three days a week. The bicycle is an effective addition to your resistance repertoire, since it doesn't require any special equipment or gym membership.
Considerations
Although the bicycle exercise is great for toning your abs, no resistance exercise alone will be able to give you a flat belly overnight. It takes a combination of strength training, careful diet, cardiovascular training and time to develop a sculpted midsection. According to the ACSM, high-intensity exercise is best for reducing abdominal fat. Remember that everyone's high-intensity workout is different: it depends on your current fitness level. You should be working hard enough that you can still say a few words easily but you couldn't sing or carry on a continuous conversation. You should not be gasping for breath or turning purple during your workout.
References
- American Council on Exercise: ACE-sponsored Study Reveals Best and Worst Abdominal Exercises
- American Council on Exercise: Supine Bicycle Crunches
- American College of Sports Medicine: Physical Activity Guidelines
- American College of Sports Medicine: High-Intensity Exercise Best for Improving Body Composition
- American College of Sports Medicine: Abdominal Exercise Programs Most Effective When Targeted for Each Individual
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