Ab bicycle

The ab bicycle is a bodyweight movement that targets the muscles of the abs, the obliques and rectus abdominis or "six-pack" muscles in particular. It can be performed for time or reps in the ab-focused portion of any workout.

Benefits

Works the obliques and both upper and lower abs
Hip flexors are worked by the alternating motion of your knees toward your chest
Stronger core stability helps in daily activities and performance in the gym
Requires no equipment

Type: Strength
Main Muscle Worked: Abdominals
Equipment: Body Only
Level: Intermediate

8.8

Average

Ab bicycle Images

Show male images and videos

Ab bicycle Instructions

Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out.
Go back to the initial position as you breathe in.
Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Notes: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.