The Bicycle Ab Exercise

Video Transcript

"The exercise that we're going to do is a traditional bicycle, but to add more resistance we are going to use a weight. You decide what level you are. If you're a beginner, you want to grab a 5 lb weight, intermediate an 8 lb. weight, advanced a 10 lb. weight. Grab your weight. You want to put your weight behind your head, and remember those elbows should be pointing east and west, you should not see your elbows in your peripheral. You want to bring those legs up, and what we're going to do is, the first movement is, we're going to pull our elbow to meet our knee. Remember, we're exhaling on the top. We're going to switch that position, pull the opposite elbow to your knee. You're just going to keep doing that same movement just like that. Make sure you're breathing every time. You should also feel this exercise a little bit in your quads, because you're actually lifting those quads up at the same time. Remember, you are breathing on top, exhaling. Just like that. So that is the bicycle. For beginners, you want to try to do between 20 and 30 reps. So that's a count of 1, 2, 3?so 20-30 reps for beginners. If your intermediate, you want to 40-60 reps, if you?re advanced, you want to try 80-100. If you really want to see changes in your abdominals, make sure that you are eating properly, get lots of protein, lots of vegetables and make sure you are drinking 8-10 glasses of water. To really see "ab-alicious" abs, let?s start with a bicycle workout."