How to Do the Exercise Called the Bicycle Maneuver

It might go by many names, including the bicycle maneuver, air bike or bicycle crunch, but this effective exercise has proven itself the top dog in the ab exercise arena. This statement is not just hearsay: According to an American Council on Exercise study led by Peter Francis, Ph.D., it ranked number one when working the rectus abdominus muscles and the number two exercise for working the obliques. Proper form is vital to ensure you get the most benefit from this effective exercise.

Things You'll Need

• Towel

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Instructions

• 1

  Find a clear area of your floor large enough for you to lie flat with your arms extended past your head and your legs straight. Set a towel on the floor if your flooring does not have soft carpet.

• 2

  Lie down flat on your back with your back on the towel, if used.

• 3

  Join the palms of your hands and lock your fingers together. Lift your head off the ground. Slide your locked hands behind your head, with your palms sitting at the base of your skull and your thumbs sitting on the sides of your neck.

• 4

  Bend your knees and lift your feet until your lower legs are parallel to the floor. Keep supporting your head with your hands.

• 5

  Bring your right elbow and left knee toward each other. They do not have to touch. At the same time, straighten your right leg. Immediately straighten out your left leg, as you bring your right knee and left elbow together. Move slowly, but do not stop moving, until you get used to the movement.

• 6

  Alternate your elbows and knees at a faster pace. You will begin to feel your rectus abdominis burn as you move. Keep moving until you alternate knees at least 10 times.