To get a flat stomach and nice abs, you must eat lean and perform intense cardio sessions at least 4 x per week @ 20 plus minutes. Takes work! So don’t let anyone tell you its easy. Obviously, if you’re a genetic freak and can burn anything you eatthen don’t worry. If your like 99 percent of the population, then you must have the right plan. The bicycle will hit your lower, upper and obliques if done properly! Great ab exercise to add to your routine.
Bicycle: see video on bottom.
Step 1: start in crunch position (flex up, navel pulled in, shoulder blades off ground, hands on ears, chin inch off chest)
Step 2: bring feet off ground, toes pointed, knees bent 90 degrees.
Step 3: as you begin to kick right foot out with pointed toe, ….simutaneously bring your right shoulder and right elbow over toward your left bent knee in a twisting position. TIP: Pretend your Right Shoulder blade, Shoulder and elbow are resting on a board, all of these should twist along one line. Think of your right shoulder touching your left knee not your elbow. This way you’ll focus on bringing your whole body over rather than just your elbow. You want to twist your obligue not your arm. TIP: make sure your hips stay centered and on the ground while performing this exercise. Think of a ball on your navel and don’t let that ball roll off.
Step 4: now, your right leg should be locked out and at approx. 45 degree angle to the ground ( higher if your a beginner or back problems, lower if your abs are conditioned) and your right elbow and shoulder should be twisted toward your left knee.
Step 5: Now at same time as your right leg gets pulled STRAIGHT Back to the 90 degree position and your right elbow, shoulder will be brought back towards the floor. Your left foot and leg will press straight out into locked position and you’ll simutaneously bring your left shoulder and left elbow over toward your Right bent knee in a twisting position.
Some Common Mistakes people Do:
- Rock Back and Forth to fast.
- Only move their elbows and head.
- Let thier feet just hang in the air and when they draw their feet back it’s not straight back into the 90 degree position.
- Bring their hips off the ground while twisting side to side
How to perform:(right and left equals 1 rep)
Beginner: 15 seconds or 15 repetitions : Active Rest 15 seconds with 3-5 push ups Circuit: 5-7 x
Intermediate: 30 seconds or 30 plus repetitions : Active Rest 30 seconds with 15-30 push ups Circuit: 5-8 x
Advanced: 60 seconds or 50 plus repetitions : Active Rest 30 seconds with 15-30 push ups Circuit: 4-8 x
Recommended Ab Exercises to do along with the Bicycle:
Hanging leg raises/ Incline Sit Ups/ Plank on Balance Ball/ Kettle Ball Chops/ Power Push Ups