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.