All Exercises: Pelvic Tilts on the Ball | Seated Rotations | Bird Dog | Modified Bicycle | Ball Crunch with Med Ball Throw | Plank with Knee Bends | Crunch with Gliding Discs | Side Plank | Modified Side Plank
The bicycle is one of the most effective moves for the abs, including the rectus abdominis and the obliques. The traditional move, however, requires both attention to detail and a very strong back to target the abs without putting strain on the back. This modified version, done with paper plates, is a great way to learn the movement and build strength before moving up to a traditional bicycle exercise.
- Lie on your back with paper plates under both heels, knees bent. Place the hands behind the head to support the neck.
- Contract the abs to lift the shoulder blades off the floor and rotate the left shoulder to the right, elbow in a fixed position.
- At the same time, slide the left heel out until the knee is slightly bent or straight, concentrating on the right side of the waist.
- Bring the left heel back and slide the right heel out as you rotate the right shoulder to the left, squeezing the left side of the waist.
- Keep the elbow back and in a fixed position, focusing on rotating the entire torso.
- Repeat for 1-3 sets of 8-16 reps.