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Waist · Body Weight
45 Degree Bicycle Twisting
45 Degree Bicycle Twisting is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and quadriceps assisting. It needs only a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · rectus abdominis
- Obliques · external, internal obliques
Secondary muscles
- Hip Flexors · iliopsoas
- Quadriceps · Quadriceps Femoris
How to do 45 Degree Bicycle Twisting
- Align yourself to 45 degrees to the floor by fixing your left foot into the footrest and supporting your thigh against the padded platform.
- Place your left hand behind your head and your right hand on your waist.
- Open your upper leg slightly and bend your knee while bringing your opposite elbow towards it.
- Return to the initial position, and repeat.
Form tips
- Keep your hips pressed on the hyperextension bench to engage your core muscles more effectively and protect your spine.
- Avoid pulling on your neck with your hand; use your core to lift and twist, keeping your neck in a neutral position.
- Perform the exercise slowly and deliberately to maximize muscle engagement and reduce the risk of strain.
45 Degree Bicycle Twisting alternatives
More abs exercises
45 Degree Bicycle Twisting FAQ
What muscles does 45 Degree Bicycle Twisting work?
45 Degree Bicycle Twisting mainly works the abs in the waist (rectus abdominis, external and internal obliques). The hip flexors and quadriceps work as secondary muscles.
What equipment do you need for 45 Degree Bicycle Twisting?
You need only a bench.
How many sets and reps of 45 Degree Bicycle Twisting should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is 45 Degree Bicycle Twisting good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does 45 Degree Bicycle Twisting burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to 45 Degree Bicycle Twisting?
Other exercises for the abs include Band Bicycle Crunch, Dumbbell Straight Arm Twisting Sit-Up, Barbell Side Bends and Ab Wheel Halfway Out.
For developers
Use 45 Degree Bicycle Twisting in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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