If you have been following my posts and looking forward to new exercise ideas, you will have noticed that there was no Home Exercise of the Week last week. I apologize but I have been quite busy helping people get in shape by working them hard and implementing these exercises whenever possible!
One of the exercises I have been showing my wonderful clients is the Forward Bicycle. This is a great core exercise that will strengthen your abs, lower back, and hip flexors. It will also improve your coordination.
So what do you need to know to do the Forward Bicycle properly? Let’s take a look.
- sit on the floor and lean back to a 45 degree angle keeping your back straight and head in line with your spine
- place your hands palm down on the floor beside and slightly behind you
- raise your feet off the floor and push one foot forward in a circular motion followed by the other foot (that’s one repetition)
- make sure you are pushing your foot forward until your leg is almost straight
- pull your belly button in towards your spine throughout the movement to keep your abdominals flexed
So there you have the Forward Bicycle! Do a couple of sets of 20 to 30 repetitions in your ab routine or add it in to a superset. If that isn’t challenging enough for you then try raising your arms up in the air throughout the exercise. This will work your abs even more and will also help improve your balance!
Now go and get on that abdominal bike and start cycling!