Exercise description of the abdominal bicycle maneuver.  Learn about the abdominal bicycle maneuver with video and pictures.  Also learn how the abdominal bicycle maneuver can increase your sports performance.

Primary muscles worked:  Rectus Abdominus, Obliques

Synergist Muscles:  Transverse Abdominus

Mechanics:  Compound

Equipment:  Open Floor Space

How to perform the exercise:  The abdominal bicycle maneuver can be performed by first laying with the back flat on a floor or mat. The athlete should allow the legs to be fully extended and place their hands behind their head with the elbows out to the sides. Next, the athlete will begin "cycling" by bringing one leg in and trying to touch the opposite arms elbow to that leg's knee. After this, the motion is continued by returning that arm and leg to their respective starting positions while simultaneously bringing the other elbow and knee together. The athlete should continue with alternating arms and legs for the desired length of time.

Spotting the exercise:  A spotter for the abdominal bicycle manuever is not neccesary but can help guide the athlete through the motions to ensure proper form.

Sport specific application: The abdominal bicycle maneuver is one of the best exercises for developing strength and coordination strength in the abdominals. This coordination is critical in almost every aspect of sports. Throwing, running, swimming, and jumping are just a few of the many skills that requires coordination through the abdominals to help generate appropriate strength and power. The abdominal bicycle maneuver should definitely be apart of any athlete's core program.