How to Do Bicycles Calisthenics Exercise

You don't need a bicycle to perform the bicycle exercise, You just need enough space to lie on your back. The bicycle works your abdominals, oblique and adductor muscles, making it a good exercise for strengthening your core. The following steps will help you perform bicycle calisthenics.

Instructions

Difficulty: Moderate

1. Lie on your back with your hands behind your head and your elbows resting on or as near to the floor as is comfortable for you. Don't interlace your fingers.
2. Tighten your abdominal muscles, letting them pull your pelvis toward you so the small of your back touches the floor. Many fitness experts ask you to imagine that you want your navel to touch your spine.
3. Lift your legs until your thighs are perpendicular to the floor and your shins are parallel to the floor. If this is too difficult, you can raise your feet higher, but bend your knees a little more each day until you achieve a 90-degree angle.
4. Raise your head and shoulders off the floor, keeping your elbow back.
5. Straighten your right leg until your foot almost touches the floor and pull your left knee toward your chest. At the same time, twist your torso until your right elbow touches your left knee. If you can't touch your knee, get as close as you can.
6. Pull your right leg toward your chest and straighten your left leg. Touch your left elbow to your right knee.
7. Repeat Steps 5 and 6 until you've completed a set of 6, 8 or 10. Exhale as you twist and inhale as you return to the center position. Rest briefly and perform additional sets until your muscles begin to burn with fatigue.

Tips & Warnings

• The bicycle exercise also works the hip flexors, which can become strained. Beware of strain pain in this area.
• Never pull on your head with your hands in an attempt to touch your elbow to your knee to avoid neck injury.