Bicycle ab workout how to#

Lie faceup in a hollow-hold position, legs extended, left foot stacked on top of right foot, and your arms reaching above your head -your biceps by your ears-holding a dumbbell horizontally with both hands. Return to starting position, then repeat for 10 reps. Lift hips as high as you can, then dip your hips and tap them on the ground. Hold a dumbbell at your hip with your right hand. Lift hips into a plank, forming a straight line from your head to your feet, feet stacked on top of each other (your elbow or hand should be directly under your shoulder).

Start on your side with your left forearm on the ground. Perform 10 reps, switch the dumbbell to your left hand, then perform 10 more reps on the other side (extending right arm and left leg).

Engage your core and extend your left arm and right leg away from you. Lie faceup with knees bent, feet flexed, arms extended toward the ceiling, holding a dumbbell in right hand. Subscribe to Bicycling All Access for more workouts like this one! Each exercise is demonstrated by Tamir so you can learn proper form. The amount of reps for each exercise vary, so see below for specifics.

Bicycle ab workout how to#

How to do it: Complete 3 rounds of these exercises, resting 20 seconds in between each exercise. That’s why he put together a 20-minute workout that targets your obliques and deep core muscles to help you build riding speed, efficiency, and power, and hold your position on the bike for long periods of time. This is an easy way to tone your core while getting a great cardio workout at the same time.“Using weighted ab exercises helps to stress the core beyond what you can do with body weight making you even more resilient to stress requirements put on the body by cycling to maximize performance,” he says. Do this for one minute or so, then continue with regular pedaling. Yes – it’s possible to complete a variation of crunches while on a bike! Simply pedal while contracting your abs inwards. When people think of crunches, they usually think of doing crunches on an abdominal crunch bench or even doing crunches on the floor. This exercise really works on your balance and forces your core to kick into gear. “The semi-reclined position on a recumbent requires you to use your ab muscles as you pedal, especially the lower abs and obliques,” said AZ Central.Ĭomplete intervals of lifting your bottom of off the seat and pedaling then sitting back down to bump up your workout to the next level. If you wish to give your abs an even more intense workout, try a recumbent exercise bike rather than an upright one. Making a habit of sitting up straight throughout your workout rather than slouching helps your abs look more defined and gives you a better workout. Colorado Adventure credited correct posture with helping to tone the right muscle groups. Simply having good posture while working out on your stationary bike can make a world of difference. This switching of hands will not only help to tone your arms, it will give you a quick ab workout without even realizing it! Switch arms after one minute,” Fox News explained. “Keep your abs contracted as you lift one arm off your handlebars and place it behind you. By doing this exercise, you can take your fitness regimen to the next level. Fox News recommended focusing solely on contracting the abdominal muscle you feel when you cough.įox News suggested only using one hand for balance on your bike instead of two. However, it’s easy to forget about keeping them tightened throughout your entire workout. Although you may not be doing sit-ups or any specific exercise, simply tightening your abs could make a world of difference for your core.

Throughout your workout, it’s important to keep your abdominals contracted to help tone your midsection. Here are a few core-strengthening moves you can do at home on your bike: Many don’t realize that using stationary bikes can be one of the best ways to tone their abs! People will often ask: does an exercise bike tone your stomach? Sure, they are perfect for toning your back, arms and legs, but there are stomach exercises that can be done while riding any piece of exercise bike equipment.