Best Abdominal Exercise – Fun And Easy To Perform
Forget crunches, the best abdominal exercise for developing a strong, lean torso is the bicycle, according to a comprehensive study by the American Council on Exercise.
A staple of grade school gym class, the bicycle earned its rank as the best abdominal exercise because it efficiently works all three abdominal muscles: the transversus abdominus, which gives us support and stability; the rectus abdominus, which enables us to flex the spine; and the internal and external oblique muscles, which we use to turn the torso, rotate the body and perform lateral movements.
Fortunately for us, there is another consideration that makes the bicycle the best abdominal exercise around; it is fun and easy to perform. If you haven’t been to the gym in awhile, relax. It’s as easy as…well, riding a bike.
Here’s a review:
1. Lie flat on the floor with your hands clasped comfortably behind your head. Press your lower back against the ground and raise your knees to a 45°. Keep your feet on the floor.
2. To protect your spine, keep your abdominal muscles contracted throughout this exercise. To do this, imagine your belly button is being pulled towards your spine. Do not hold your breath.
3. Pull one knee towards your chest as you lift the opposite leg a few inches off of the ground and straighten it.
4. Alternate your legs slowly and deliberately.
5. Repeat 10 to 16 times.
The best abdominal exercise routine—like the bicycle—engages all three muscle groups. Ideally, you should work out at least three times a week, with approximately 15 minutes dedicated to strengthening your abdominal muscles.
After a couple of months, you may find that the bicycle is no longer as challenging or as effective as it once was. This is to be expected. It is still the best abdominal exercise you can do but your muscles have become accustomed to the movements and are no longer responding in the same way. For this reason, fitness experts agree that it is a good idea to shake up your routine every eight weeks.
Here are a couple variations on the classic bicycle so you can continue to reap the rewards of the best abdominal exercise year-round.
Weighted bicycle:
1. Lie in the position described above but instead of crossing your hands behind your head hold a weighted ball or barbell to your chest.
2. Lift your head and shoulders from the ground while exhaling slowly to a count of five.
3. Reach towards your right thigh with your left elbow. At the same time, extend your left leg at a 45° angle.
4. With your head and shoulders still off the ground, inhale slowly and return to the starting position.
5. Repeat on the opposite side.
6. Perform five to eight sets.
Water bicycle:
1. In the pool, float on your back with your arms stretched out to your sides. Hold foam weights or empty bleach bottles for stability.
2. Raise your knees to a 45° angle, contract your abdominal muscles and perform the traditional bicycle as described above.
6. Perform five to eight sets.
Despite its apparent simplicity, the bicycle is the best abdominal exercise known to man or woman: one with high impact—improved posture, core strength and smooth stomach muscles—and minimal effort or strain. What are you waiting for? Try it today.
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