Bicycles

Starting Posture

Start by lying on your back with your hands behind your head and legs lifted off the ground in a tabletop position

How to Exercise

Begin by bringing your right elbow towards your left knee while straightening your right leg. Then, switch sides by bringing your left elbow towards your right knee while straightening your left leg. Continue alternating sides in a pedaling motion

Breath Control

Inhale as you twist to the side and exhale as you bring the opposite elbow towards the opposite knee

Common errors

Common errors include using momentum to swing the legs rather than engaging the core muscles, and not fully twisting the torso to bring the elbow towards the knee

Weights

Bicycles can be performed without weights, but you can increase the intensity by holding a light dumbbell in each hand

Grips

No specific grip required for this exercise

Variations

To make the exercise easier, you can bend your knees more or reduce the range of motion. To make it more challenging, you can extend your legs further and increase the speed of the pedaling motion

Comments and tips

Focus on engaging your core muscles throughout the movement and keep your lower back pressed into the mat. The slower and more controlled you perform the exercise, the more effective it will be for targeting your abs

Cautions

Avoid pulling on your head or neck with your hands, as this can strain the muscles in that area. If you experience any discomfort in your lower back, modify the movement by bending your knees slightly