Bicycle Maneuver

The bicycle maneuver is a dynamic ab exercise which is performed more like a constant flowing exercise than a standard set of x number of repetitions. The bicycle maneuver is an ab exercise which can be used during any abdominal workout or as a bridge between other resistance training exercises during circuit training.

More about the Form & Proper Execution of the Bicycle Maneuver

The bicycle maneuver is one of the best ab exercises because they always seem to really isolate the entire abdominal region including the obliques, upper and lower abs as well as the deep core musculature.  The bicycle maneuver can be performed a number of ways.  The most effective way to perform the bicycle maneuver is to keep only the lower back in contact with the floor while you twist your torso, kick one leg out flex one leg to around a 90 degree angle. Learn all about the best exercises for your abs by clicking this link.

This method is for someone who is relatively fit and does not carry too much abdominal fat.  Others who may have less strong abdominals or maybe a little more abdominal fat, can perform the bicycle maneuver with almost the entire back on the floor.  Although the preferred method isolates the abdominals better it is not possible for some people who will have to settle with performing the bicycle maneuver with their back on the floor which puts more emphasis on the hip flexors.

Who should do them & When and Why to use Bicycle Crunches in your Abdominal Workouts

Anyone looking to build muscular strength and especially endurance in the abdominals can use the bicycle maneuver exercise during their abdominal workouts.  The bicycle maneuver one of the best abdominal exercises for those who are able to lift their mid-back and shoulders off the floor to get optimal range of motion.  The bicycle maneuver is often used as the final abdominal exercise during abdominal workouts and can be used along its cousin exercise the bicycle maneuver to really "go for the burn" the abdominal muscles.

bicycle maneuver 6pack ab exercise videos six pack absEquipment Needed

none

Target

Abdominals (Rectus Abdominis)

Obliques

Synergists

Hip Flexors

Core

 

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