![]() If you find yourself straining with your head and neck to get your elbow to contact your knee, instead just rotate as far as you can with your torso. Neck Strainingĭon’t pull your head forward, make your torso do the work of rotation. Keep your lower back pressed into the floor during the maneuver. Your hips should not be rotating, you should be driving your legs straight forward and backward. Your torso should be doing all of the rotation. Aim for 12 to 20 repetitions and three sets.Īvoid these errors so you get the most out of this exercise while preventing strain or injury.Alternate to twist to the other side while drawing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.Rotate your torso so you can touch your elbow to the opposite knee as it comes up. ![]() Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.Contract your core muscles, drawing in your abdomen to stabilize your spine.Your feet should be on the floor and your hands are behind your head. Lie flat on the floor with your lower back pressed to the ground and knees bent.It is also a key component of good performance in sports and physical activities.ĭoing a variety of ab and core exercises ensures you are engaging your muscles in different ways. It is second only to the captain’s chair for activating the obliques-your side abdominal muscles.īecause you are raising your legs, you also engage the transverse abdominis, which is the deep ab muscle that is hard to target.īesides working your abs, you will also be toning your thighs as both your hamstrings and quads will be involved with bicycling.Ī strong core will help you with maintaining good posture and performing well at your daily tasks. doi:10.1519/SSC.The bicycle crunch is excellent for activating the rectus abdominis, your upper abdominal muscle. National Strength and Conditioning Association. Electromyographic comparison of a stability ball crunch with a traditional crunch. Sternlicht E, Rugg S, Fujii LL, Tomomitsu KF, Seki MM. ACE study reveals best and worst ab exercises. ![]() Effect of abdominal resistance exercise on abdominal subcutaneous fat of obese women: a randomized controlled trial using ultrasound imaging assessments. Kordi R, Dehghani S, Noormohammadpour P, Rostami M, Mansournia MA. ![]() Systematic review of core muscle activity during physical fitness exercises. Martuscello JM, Nuzzo JL, Ashley CD, Campbell BI, Orriola JJ, Mayer JM. Abdominal fat reducing outcome of exercise training: fat burning or hydrocarbon source redistribution? Can J Physiol Pharmacol. Core strength training for patients with chronic low back pain. ![]() ![]()
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