Are you wanting those classic six pack abs? This exercise is going to help you develop the abs you want. Although a six pack is partly what your abdominal make-up is underneath the body fat, you can get toned abs with great exercises such as bicycles along with a healthy nutrition plan.
Bicycles are awesome because they work your entire abdominal area, which is made up of internal and external obliques, rectus abdominus, and transversus abdominus. Exercises like traditional crunches work your rectus abdominus mostly but not much else.
The One-Day Bicycles Challenge
Complete the challenge by following along with us in the Bicycles Exercise – Six Pack Abs Video. Focus on keeping your belly button drawn in and keeping your abs flat/not protruding while performing this exercise. Each rotation and slight lift should come from your abdominals. Control and muscle activation are key. Also, be aware of your hands behind your head. Your hands should just be supporting your head slightly, not pulling you up into the exercise.
The Marathoner: 5 times through the video for 160 reps. Or, complete 10 sets of 16 bicycles.
The Half-Marathoner: 3 times through the video for 96 reps. Or, complete 6 sets of 16 bicycles.
The 5K: 2 times through the video for 64 reps. Or, complete 4 sets of 16 bicycles.
Challenge Complete: 1 time through the video for 32 reps. Or, complete 2 sets of 16 bicycles.
We’re Excited for You
If you’re doing the 30-Day Exercise-a-Day Challenge, we’re so happy you’ve joined us! It’s not too late to join the challenge if you haven’t already.
You’re not alone. We and the Fit Body Full Life community are doing this challenge with you!
Be sure to check out our original 30-Day Exercise-a-Day Challenge post for a list of all our 30-Day Exercise-a-Day Challenge posts.
We recommend checking with your physician before making any changes to your exercise routine or diet.