There probably twenty or more abdominal exercises that you can perform. However, only a few ab exercises are truly effective in developing the abdominal muscles. One of the more effective ab exercises is the Bicycle Maneuver.
In a study conducted at the Biomechanics Lab at San Diego State University, 13 different abdominal exercises were studied and ranked for their effectiveness in stimulating the Rectus Abdominis and External Oblique muscles. The effectiveness of each exercise was determined by Electromyography (EMG), which measures and records the level of muscular activity or contraction in the muscle. The Bicycle Maneuver ranked #1 in EMG activity in the Rectus Abdominis and #2 in EMG activity in the External Obliques.
To perform the Bicycle Maneuver, lie on your back on the floor with your legs straight and put both hands behind your neck (not your head). Then raise both legs from the floor about 3-6 inches. Next, move your legs in a pumping motion – similar to the motion of pedaling a bicycle. While one leg is straight, the other leg is near your chest area. During the pedaling motion, move your right elbow toward your retracted left knee and then your left elbow toward your retracted right knee to complete one repetition. Concentrate on a smooth rhythmic motion.
Do not jerk your arms and put undue stress upon your neck during this exercise. Concentrate on elevating your upper torso slightly and twisting it to reach your right knee with your left elbow (and vice versa).
As you become more conditioned in this exercise, you can hold a barbell plate or dumbbell behind your neck for extra resistance. Increase weight slowly and don’t compromise form and technique just to lift more weight.
Try the Bicycle Maneuver in your abdominal training workout to further improve your ab muscle development. I think you’ll like the results.
For more information on a comprehensive abdominal training program and a FREE REPORT on the Truth About Ab Training, visit this site.
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About the Author:
Jeffry Robinson is a NSCA Certified Personal Trainer specializing in muscle building, fat loss and fitness consulting. With over 40 years of bodybuilding experience and his in-depth knowledge of physiology, anatomy and muscle building principles, he has developed new and revolutionary information products for bodybuilders. For bodybuilding articles and free bodybuilding reports, visit his website.
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