Abdominal Bicycle Maneuver

Abdominal Bicycle Maneuver Basics

Primary muscles worked: Rectus Abdominus, Obliques

Synergist Muscles: Transverse Abdominus

Mechanics: Compound

Equipment: Open Floor Space

How To Perform The Abdominal Bicycle Maneuver

• Lay with your back flat on a floor or mat.
• Allow your legs to be fully extended and place your hands behind your head with your elbows out to the sides.
• Begin "cycling" by bringing one leg in toward your chest by bending at the knee and trying to touch your elbow, of the arm opposite of that leg, to your knee.
• Continue cycling by returning that arm and leg to their respective starting positions while simultaneously bringing the other elbow and knee together.
• Continue with alternating knee and elbow touches until you have completed the exercise.

Abdominal Bicycle Maneuver Tips

• If bringing your legs into full extension after each "cycle" is too difficult, you may make the exercise easier by only partially extending your legs.
• Also make sure that you are not pulling on your head with your hands to get your elbow to your knee. This will cause excess strain on the neck that is not needed. If you can't touch your elbow to your knee because of fatigue or abdominal weakness, try and get as close as you can and focus solely on utilizing your obliques to create the twist.

Abdominal Bicycle Maneuver and Sports 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.