The American Council on Exercise and Peter Francis, Ph.D., of San Diego State University, researched the effectiveness of 13 different abdominal exercises in a 2009 study. The study scores the bicycle maneuver exercise as the most effective exercise for strengthening the rectus abdominis, or the two muscles that run vertically down the front of the stomach. The study ranks the bicycle maneuver exercise as the second-most effective exercise for the obliques, the large flat muscles on both sides of the stomach. The bicycle maneuver exercise increases abdominal muscular strength, improves abdominal appearance and leads to gains in core strength.
Bicycle Abdominal Maneuver
Step 1
Lie face-up on a mat. Cough gently. Notice the tension that the cough creates in your abdominal area. Contract your midsection and maintain that tension throughout the exercise.
Step 2
Place your fingers behind your head. Avoid jerking your neck during the exercise--do not interlace your fingers. Find a spot on the ceiling and focus on it throughout the exercise. This prevents chin tucking, which strains the neck and shifts muscular focus away from the abdomen.
Step 3
Bend your knees and lift your feet off the ground. Stop when your lower body forms a 90-degree angle with the floor and your calves are parallel to the ground. Lift your shoulders off the mat.
Step 4
Bring your right elbow toward your left knee, drop your elbow back and bring your left elbow toward your right knee. Continue to alternate sides until you complete between 20 and 30 repetitions. Extend your resting leg toward the ground to increase abdominal intensity. For example, when your right elbow comes toward your left knee, extend and lower your right leg. Decrease intensity by dropping your feet to the ground during the exercise.
Advanced Bicycle Maneuver Abdominal Exercise
Step 1
Sit on a mat. Straighten your back and tighten your midsection. Lift your knees and dig your heels into the ground.
Step 2
Hinge from the hips and lower your back toward the ground behind you. Stop when you feel a slight tension in your lower back. Check that your back is not stooping or arching; it should be neutral throughout the exercise.
Step 3
Place your fingers behind your head and lift your feet off of the ground. Push your right elbow toward your left knee. Alternate elbows and feet until you complete 20 to 30 repetitions. Maintain a straight back and sit up if your back droops or arches during the exercise. Extend your resting leg toward the ground to intensify the exercise. Drop your feet to the ground to decrease difficulty during the exercise.
Tips and Warnings
- Breathe throughout the exercise. Do abdominal strength training twice a week.
Things You'll Need
- Exercise mat
References
- American Council on Exercise: (ACE)-Sponsored Study Reveals Best and Worst Abdominal Exercises
- Discovery: The Three Exercises You Must Do for a Tighter You
- "ACE Personal Trainer Manual;" American Council on Exercise; 2003
Member Comments