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Waist · Body Weight
Bicycles
Bicycles is an intermediate compound strength exercise that works the abs (waist), with the quadriceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Abdominals · rectus abdominis
- Hip Flexors · iliopsoas
Secondary muscles
- Quadriceps · quadriceps femoris
How to do Bicycles
- Lie on your back with your legs bent and lifted off the floor, and both arms straight to the floor.
- Bring your right knee towards your chest while straightening your left leg towards the floor without letting it touch the floor.
- Alternate sides by bringing your left knee towards your chest and straightening your right leg towards the floor, continuing in a controlled, bicycle-like motion.
Form tips
- Focus on using your abdominal muscles to control the movement of your legs.
- Ensure your lower back stays pressed against the floor throughout the exercise to prevent strain.
- Keep your movements slow and controlled to maximize muscle activation and avoid injury.
Bicycles alternatives
More abs exercises
Bicycles FAQ
What muscles does Bicycles work?
Bicycles mainly works the abs in the waist (rectus abdominis and iliopsoas). The quadriceps work as secondary muscles.
What equipment do you need for Bicycles?
None. Bicycles is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bicycles should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bicycles good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Bicycles burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bicycles?
Other exercises for the abs include Suspension Trainer With Grips Reverse Ab Rollout, Dumbbell Kneeling Wood Chopper, Ab Wheel Left Out and Ball Slams.
For developers
Use Bicycles 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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