Cycling is an excellent exercise for strengthening the torso and thighs. It's a simple movement to perform and when you feel it burn you know it's working! Read the steps to learn how to do this exercise.
Steps
Step 1. Lie down on the ground
Extend your legs and arms out to the sides. It is important to cycle correctly - if you don't, you won't get the full benefit from this exercise.
Step 2. Put your hands behind your back
You can interlace your fingers if you want. If you prefer, you can keep your arms at your sides.
Step 3. Raise your legs
Raise them so that your thighs are perpendicular and your calves parallel to the ground. Keep your feet close.
Step 4. Touch the left knee with the right elbow
Now raise your head and touch your left knee with your right elbow as you bring the knee forward. At the same time, straighten your right leg, lifting it a few inches off the floor - similar to the movement made for pedaling.
- As you raise your head, contract your abs. Use your abdominal muscles to bend your torso forward so that you can reach your knees with your elbows.
- At the same time, contract your leg muscles making sure to keep them straight or bent in accordance with the movement. Do not put your feet on the ground.
- Make sure you keep your elbows back, instead of bringing them forward towards your chest, which could strain your neck muscles.
Step 5. Now touch the right knee with the left elbow
At the same time, straighten your left leg, without placing it on the ground. Don't forget to squeeze your abs. He just completed a rep.
Step 6. Run the bike doing 10-20 reps per set
Take a break each set.
