How To Do Bicycle Ab Combinations With Tubing Video

Bicycle ab combinations focus on the rectus abdominal muscles rather than the obliques. Learn how to use resistance bands to do bicycle abdominal combinations from a certified personal fitness trainer in this exercise video.

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Resistance bands under arch of feet
Bring knees to chest
Alternate hand positions
Lift body to increase workout

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Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

Hi, I'm going to demonstrate how to do a bicycle for your abdominal muscles, in particular the rectus abdominals, today on this one, as opposed to your obliques. We're going to use the exercise tubing in a medium resistance which is your green band. Place them underneath the arch of your feet. You're going to come down. Lift your upper body up off the floor. Shoulder blades should clear the mat. Hands are going to come into a bicep curl position. And all we're doing is switching from one foot to the other with the bicycle pattern with your knees. If you want to add more resistance, stretch the arms overhead. Bicycle from one foot to the other in the arches of your feet. Inhale and exhale. So it's almost like you're bringing the knees toward your chest as you're point to this motion. So find where you're comfortable in your hand placement and keep the legs going. So if this is too easy for you, shoot those arms up over your head. Keep the upper body lifted as you bicycle from one foot to the other. Inhale and exhale. We've got a lot of resistance going to the transverse abdominals which is at the lowest part of your stomach. These are very deep muscles in your stomach. So if you're able to lift your body up off the floor it's going to really engage those muscles. Exhale as you push and then inhale as you're switching from one side to the other. Do reps to fatigue on this one. Everybody is going to be different on where their fatigue point is. And do two to three sets and you're really get the workload in the middle of your stomach, in the lower part of your stomach. And that's how we execute bicycle using exercise tubing.

How to Do Bicycle Ab Combinations With Tubing Video

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