The Bicycle Exercise for Sexy Six Pack Abs
Most people want to know what is the most effective solution is to their dilemma on how to lose belly fat fast and plenty of articles can be found on the Internet alone about this. They give you hundreds if not thousands of tips on how to lose belly fat but what about when you want to have abs? What kind of exercise can give you abs? Well look no further as the American Council on Exercise shares just what kind of exercise specifically targets the midsection area in an ACE-commissioned study.
The bicycle exercise is the most effective exercise move to start with when you are trying to have abs. What is good about ab exercises like this is that though they won’t get rid of your belly flab, it will give you a strong core which is also a valuable thing in having a body that is healthy and protecting the spine as well.
The bicycle exercise will not only work on getting you that six pack abs but will also work your waist area.
How do you do this exercise?
Step 1: Lie flat on the floor. Make sure your lower back is pressed to the ground and put your hands beside your head.
Step 2: Draw your knees in towards your chest, lifting the shoulder blades off the floor without pulling on the neck.
Step 3: Straighten your left leg out and simultaneously turn your upper body to the right, bringing your left elbow to the right knee and vice versa.
Continue this exercise alternating the left and right in a ‘pedaling’ motion. Do 1-3 sets of 12-16 reps.
Having trouble doing this exercise move? Well, don’t fret because you can try the modified version!
With the modified version which is done with paper plates, you will have a great way to follow the movement while at the same time building strength.
Step 1: With paper plates under both heels and with your knees bent, lie on your back and place your hands behind your head to support your neck.
Step 2: Contract your abs to lift your shoulder blades off the floor then rotate your left shoulder to the right. Make sure your elbow is in a steady position as you do this.
Step 3: While doing the above mentioned move, slide your left heel out until your knee is slightly straight or bent, focusing on the right side of your waist.
Step 4: Bring your left heel back and slide your right heel out as you rotate your right shoulder to the left. You should feel a squeeze on the left side of your waist as you do this move. Make sure that you keep your elbow back and in a fixed position as you concentrate on rotating your entire torso.
Do this move for 1-3 sets with 8-16 reps.