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The bicycle kick: effective for the rectus abdominus
 A study of 30 healthy
women and men, ages 20-45, sponsored by the American Council on Exercise (ACE)
and led by Peter Francis, Ph.D., at the Biomechanics Lab at San Diego State
University, compared 13 of the most common
abdominal exercises and
ranked them from most to least effective. Overall, the best exercise for
strengthening the rectus
abdominus, which includes the long flat muscles extending along the front and
sides of the abdomen, is the bicycle Kick.
As we all know, a strong
abdominal muscles means a stronger
back and
more powerful overall physique. The function of the abdominals is spine or
lumbar flexion. The origin of the abdominals originates on the pubis crest. The
insertion of the rectus abdominis is onto the ribs(5th, 6th, and 7th) as well as
onto the Xipoid Process. There are many exercises which train the abdominals,
this muscle group contains many slow twitch muscle fibres and training depends
on the purpose of the
training program.
How to Do It
 Lie on your back on a mat or padded carpet with your knees bent and feet flat on
the floor. Press your lower back into the floor, engaging your abdominal
muscles, as you put both hands behind your head (don't pull on your head). Bring
your right elbow over to your left knee, and then bring your left elbow over to
your right knee in a twisting, bicycle pedal motion. Continue to breathe
naturally. Alternate opposite elbow to opposite knee with hands interlaced
behind your head in a slow and controlled manner and with full extension of each
leg on every repetition.
Breathe naturally and do not hold your breath at any time during this
exercise, extend your legs fully to increase
intensity and perform the motion very slowly. Keep your knees bent
throughout the movement, while you tap your feet to the floor (instead of
extending your leg straight out), to decrease intensity. Repeat to muscle
fatigue.
Goal: Two sets of 20-30 repetitions
Unless you’re already lean, just doing sit-ups, bike kicks
or any
abdominal exercises will have no effect at all on the reduction of
body fat. While most
people are well aware of the need for a healthy eating regimen, a regular
aerobic workout and an ab/core routine, many exercise enthusiasts may not
realize the importance of good
posture
and stress
reduction techniques.
 Stress increases the production of insulin (the
fat storage hormone) and cortisol, which is associated with increased
appetite and
increased fat deposits, typically around the trunk and abdomen. The effects
of cortisol can be combated by
meditation.
When you do
relaxation techniques such as deep breathing or meditation, a hormone
known as DHEA is released. This hormone reduces blood cortisol levels and
fights against the negative effects of stress.
If you’re constantly slouching and not standing up straight, you’ll have
that pot-belly appearance. Good posture promotes a taller, leaner and
more youthful look.
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The Flat Abs Checklist
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Eat Right: Find a nutritional program that works for you and stick to it.
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Exercise: Three times a week, perform some type of aerobic conditioning or
circuit training for 20 to 30 minutes.
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Ab/Core Routine: Include 2
abdominal exercises in
your routine.
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Good Posture: Perform a posture check.
-
Reduce Stress: Relax
with exercise, deep breathing
or meditation.
Related Links
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