The advanced bicycle maneuver is simply a more difficult way to perform the
standard bicycle maneuver. The reason why it is more difficult is because it
requires you to lift the mass of your torso off of the ground and balance. It is
advanced because most people who first start doing ab exercises have neither the
strength nor the balance to execute this movement. Good news is it can be worked
up to, especially if you are not overweight.
Proper Form & Execution of the Advanced Bicycle Maneuver
To perform the advanced bicycle maneuver properly you have to lift your
shoulders off of the ground. Start from a seated position with your hands behind
your head, slowly lie backwards and lift your feet off of the floor
simultaneously. Once you are able to balance on the floor with just your butt
and a small portion of your lower back on the floor, twist your torso to one
direction bringing your elbow towards your knee. Perform as many reps as you can
before your abdominals are burning.
How to use the Advanced Bicycle Maneuver in your
Workout Program
As with any abdominal exercises, you mustn't have the notion that it will
burn fat off your mid section. If you are looking to increase strength in your
abdominals or you have little fat and you want more definition, the advanced
bicycle maneuver can be performed at any point during your workouts. Use it as
part of an abs exercise program or simply do it in between resistance training exercises
as part of a circuit training program. One word of caution; if you plan to lift
heavy weights later in your workout, specifically heavy load bearing exercises
such as squats or dead lifts, fatiguing your abdominal muscles before the
workout could increase the risk of back injuries. Otherwise the advanced bicycle
maneuver is a safe exercise for all healthy individuals.
Required Fitness Equipment