“Bicycle”: how to do the exercise correctly, benefits and contraindications

December 29, 2018
Workouts in the gym
Yana Umyantseva

You can find an ideal figure not only in the gym, but also at home. Since childhood, everyone knows a simple exercise during which you need to spin imaginary pedals in the air. This simple movement is on par with the most effective physical activities. So, the “Bicycle” exercise will help you quickly get your body in order. How to do it correctly, what you need to know, what mistakes do beginners make? The article answers these questions.

What muscles are involved?

The effectiveness of sports training depends on how many parts of the body are involved. Obviously, the more there are, the better the result. When performing the “Bicycle” exercise while lying down, different muscle groups work:

upper and lower press;
legs;
thighs and buttocks;
backs.

First of all, the rectus, oblique and transverse abdominal muscles are worked out. A smaller share of the load falls on the muscles of the lower back, legs, thighs and buttocks.

How to Add the Bicycle Exercise to Your Workout

You can perform the “bicycle” as an independent element - do three to five approaches 15–20 times a day. However, for better results it is worth combining it with other exercises.

Included in the charger

The “bicycle” is great for morning exercises or a short workout, for example, during a work break. To begin, perform a joint warm-up consisting of turns, bends and dynamic stretching.

Then do three to five sets of “bicycle” exercises, 15–20 times.

Finish with an exercise for the back extensor muscles: raising your arms and legs while lying on your stomach. Perform three to five sets of 15–20 reps.

If you wish, you can also supplement the exercise with air squats, lunges, push-ups and burpees.

As part of a warm-up before strength training

“Bicycle” will help activate the abdominal muscles. Do one or two sets of 20 repetitions.

And don't forget about the back extensors: a couple of sets of 20 repetitions of hyperextension without weight or lifting arms and legs while lying on your stomach will warm up the muscles of your back and buttocks.

As part of interval training

The “bicycle” will fit perfectly into an intense interval complex - it will provide a break from more energy-consuming movements and at the same time will not allow your heart rate to drop too much.

Include this exercise in your workout after burpees, jumping jacks and other active elements, or try our intensive complex with a “bicycle” in the composition.

What are the benefits of the “Bicycle” exercise?

The effectiveness of the training determines its results. What can a person achieve by twisting imaginary pedals in the air?

The benefits of the “Bicycle” exercise are as follows:

Its implementation speeds up metabolism. It helps burn fat in various parts of the body. This exercise is an indispensable assistant in the battle with extra pounds.
It helps relieve stress from the knee and hip joints and develops them. Exercise is effective in the treatment of joint diseases, as well as as a means of preventing them. Therefore, it is often found in physical therapy complexes.
Performing the exercise helps restore blood flow in the pelvic organs and lower extremities. It prevents the formation of varicose nodes and “unloads” the veins.
This load is indicated for the prevention of prostate diseases and is prescribed for prostate adenoma. There is no doubt about the benefits of exercise for potency.

Contraindications

The benefits of the “Bicycle” exercise while lying down are beyond doubt, and it has very few contraindications:

This load is not recommended for pregnant women. Nursing mothers should also refrain from spinning imaginary pedals in the air.
Injuries to the lumbar spine are considered an obstacle to performing the exercise.
It is necessary to refrain from it if there are inflammatory processes in the body or malfunctions of the cardiovascular system.

The “Bicycle” exercise has no age restrictions. Even one-year-old children benefit from doing it.

The best exercise machines for weight loss at home

Next, we will consider the pros and cons, indications and contraindications for each of the home exercise machines, their features and the best manufacturers.

Treadmills

This type of exercise equipment is available in abundance on the fitness market; it is necessary to consider home lines.

Peculiarities

The simulator simulates one of the most popular types of cardio exercise – running. You can also walk at an accelerated pace and climb uphill on the track. By increasing your heart rate to a certain level over time, the fat burning process begins. First, the body uses glycogen for energy, and then switches to subcutaneous fat. The track can reach speeds of up to 16 km per hour, change the angle of inclination, and show heart rate and calorie consumption.

pros

The simulator allows you to develop high speed, which allows trained athletes to train efficiently. The ability to change the incline angle allows you to train with less intensity, starting your workout from scratch. Such walks at a moderate walking pace also allow you to burn calories from adipose tissue, the main thing is that the pulse is within the fat burning zone, approximately 110-150 beats per minute. Learn more about heart rate zones →

Minuses

Among the minuses, it is worth noting contraindications to training on the treadmill, namely pain and any diseases of the joints and spine. Therefore, for those who are contraindicated for impact on their joints, the treadmill is not suitable.

How to exercise for weight loss

For training to be beneficial, you need to exercise for 40-60 minutes 3-4 times a week. Short daily workouts before work will not be beneficial for weight loss; it is the duration of the load that plays a role here.
It is not necessary to run, you can walk quickly and choose the angle of inclination, the main thing is that the heart rate rises to a certain level at which fats are burned.

Heart rate zone formula for fat burning:

220 – age = maximum heart rate.
Maximum heart rate x 0.5 = lower heart rate limit.
Maximum heart rate x 0.7 = upper heart rate limit.

It is necessary to maintain your heart rate within these parameters - not lower and not higher; only training with the correct heart rate ensures weight loss.

Read more about how to exercise on a treadmill for weight loss →

How to choose

Each model has a load limit, that is, the maximum permissible user weight. It is important to pay attention to this when choosing a simulator.
The track surface should be cushioned, this will allow for gentle loads on the joints.
There are both stationary and folding structures, so take into account the dimensions of the simulator; if there is little space in the room, choose folding structures.
If possible, purchase treadmills with heart rate sensors, which can help you monitor your heart rate and train more effectively.

Which brands are better

FAMILY.
LABS.
SVENSSON BODY.
LAUFSTEIN.
CORSA.
Clear Fit.
Vision.

Elliptical trainers

Peculiarities

Ellipses or orbitracks imitate skiing, here the load on the joints is reduced compared to a treadmill. Orbitrek is suitable for everyone, regardless of age and physical fitness. At the same time, calorie consumption is in no way inferior to training on a treadmill.

pros

Strengthens the cardiovascular system, loads all the muscles of the body, including the shoulder girdle. Does not injure joints and does not create shock loads.

Minuses

The only disadvantages include the mechanical design of the simulator, which requires the user’s own efforts; such simulators cannot change the load level. Therefore, it is worth paying attention to magnetic and electromagnetic structures.

How to practice

The duration of the workout should be at least 40 minutes.
Choose interval loads if provided by the program.
Keep your heart rate in the fat burning zone.
Train every other day – 3-4 times a week.

Read more about training on the orbitrack →

How to choose

Select a machine based on the maximum user weight it can support.
Choose a trainer with magnetic and electromagnetic load systems.
Choose a stable structure that prevents falls.

Which brands are better

SVENSSON BODY LABS.
Amity Dream.
Oxygen.
Proxima.
Horizon.
NordicTrack.
APPLEGATE.
Clear Fit.
CARBON.
Hastings.

Exercise bikes

Peculiarities

There are both horizontal and vertical structures. Exercise bikes are suitable during the rehabilitation period after injuries and operations; they do not put stress on the joints and spine. Suitable even for older people. The exercise machine is also effective for weight loss; it can be either mechanical or electromagnetic, and have special programs.

pros

Provide gentle stress on joints and train the cardiovascular system. Allows you to reduce weight with regular exercise. You can train at any age and with any level of physical fitness.

Minuses

The disadvantages include the fact that the simulator does not allow the muscles of the shoulder girdle to work and only uses the leg muscles.

How to practice

Exercise for 40-60 minutes, no more than four times a week.
Keep your heart rate in your individual heart rate zone.
Perform interval exercises, alternating acceleration with calm driving.

How to choose

Do not forget to select a simulator based on the maximum user weight that the structure can support. After injuries and for rehabilitation, horizontal structures are more suitable.

Which brands are better

Nautilus.
Carbon Fitness.
Sport Elite.
Oxygen Fitness.
Bronze Gym.

Steppers

Peculiarities

The simulator simulates climbing stairs and effectively trains the leg muscles, especially the gluteal muscles. For home training, there are mini-designs, models with expanders for developing the muscles of the shoulder girdle and torso, rotating ones and with handles that are designed for support.

pros

The stepper is able to effectively work out and tighten the muscles of the lower body, helps burn a lot of calories, and, accordingly, affects weight loss and overall endurance of the body. Strengthens the cardiovascular system.

Minuses

The disadvantages of some designs include the lack of handles for support, as well as the fact that the stepper does not involve the muscles of the shoulder girdle and torso, unless these are designs with an expander or rotating ones.

How to practice

The duration of the workout should be at least 40 minutes.
Choose interval loads if provided by the program.
Keep your heart rate in the fat burning zone.
Train 3-4 times a week.

Which brands are better

HouseFit.
Johnson.
Hop-Sport.
Pulse Fusion Line.
Bradex.

More about steppers → Ministeppers for home →

Before the beginning

Before you begin the “Bicycle” exercise on your back, you need to remember the following recommendations:

You need to train on a hard surface. Classes conducted on a soft mattress or sofa will not bring a noticeable effect.
It is recommended to rest about thirty seconds between sets. Pauses are necessary in order to relieve tension from the muscles and allow them to relax.
It is important to feel the tension in your abdominal muscles as you move your legs.
Unpleasant sensations in the neck indicate a violation of the technique. The head must be placed freely on the hands.
The legs should not be lowered to the floor, as this reduces the load on the abdominal muscles. The “Bicycle” exercise should be performed smoothly and measuredly. There should be no tension in the upper body.
The speed of the movement should be increased over time. The faster a person moves, the more intense the calorie burning becomes.
The load on the lower back and the ease of performing the technique depend on the position of the legs. If they are raised high, this reduces the effectiveness of the exercise. Such “indulgences” are permissible only for beginners. When strengthening the lumbar muscles, it is recommended to begin to reduce the angle of the legs relative to the floor.

Typical mistakes of beginner athletes

Bicycle is a simple exercise from a technical point of view, however, it also has its own little subtleties and secrets, by observing which you can get the maximum benefit from this exercise. Not all of them are obvious at first glance, so many beginners perform this exercise with technical errors. To fix this, you should seek help from a competent personal trainer. Or just read our article to the end, saving your time and money.

Below we will look at how NOT to perform the bicycle abdominal exercise:

Perform the cycling exercise on a hard, stationary surface. If you do it on a soft surface, you will have less control over the movement and will spend energy on stabilizing the position of the body.
Do not create an axial load on the cervical spine. When doing a bicycle, we simply place our palms on the back of our heads, but in no case do we press into it with all our strength. Yes, it may seem to you that this makes the exercise somewhat easier, but let’s not deceive ourselves. When training your abs, you should work your abs, not anything else.
Maintain a uniform pace throughout the entire approach, the movement should be leisurely and smooth. If you do the exercise too quickly, you are unlikely to be able to fully concentrate on stretching and contracting your abdominal muscles.
Observe the angles that are natural for your anatomy; there should be no discomfort. For example, if you feel an unpleasant stretching sensation in the sacrum area, it means you are raising your legs too much and you should reduce the range of motion.
Don't chase the number of repetitions. This makes little sense, since in such exercises we first of all need a good muscle contraction due to an established neuromuscular connection. And the number of repetitions and approaches is a secondary matter. Another option is to try cycling for a while, for example, start with 30 seconds and gradually increase the load. So you will subconsciously give yourself a command that the “failure” of your abdominal muscles should occur precisely at the moment the time expires.
Do not rush to use additional weights in this exercise. Even if you have been training for several years, and your abdominal muscles are strong and well developed, start doing the bicycle with the classic version - this way you will better understand the biomechanics of movement and learn how to correctly contract the abdominal muscles at different angles.
Variety in the training process is the key to constant progress and athletic longevity. Don't be afraid to experiment and add something new to your training program. For example, the bicycle exercise can be performed either as part of a separate workout for the abs, at the end of a workout for the back or legs, or as part of a CrossFit complex.

Recipes for healthy eating

Stuffed apples with raisins, walnuts and dates

8.9 g Protein
0.6 g Fat
8.6 g Carbohydrates
82.9 kcal

20-25 min.

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Other recipes

What else do you need to know

The “Bicycle” exercise for the abs, back, hips, and buttocks will be useful only if you do it regularly. Training from time to time will not help you get closer to your desired goal - figure correction.

The number of approaches is determined individually. For intermediate training, three approaches are shown. The optimal number of repetitions is 15. When performing the technique, you should pay attention to how you feel, do not chase immediate results and gradually increase the number.

Execution technique

How to do the “Bicycle” exercise correctly so that it brings tangible benefits?

The classic execution technique looks like this:

You need to lie on your back, place your arms along your body. In this case, the legs are extended freely, there is no tension in them.
The arms are moved behind the head, then the shoulders are raised. It is important that the lower back remains firmly pressed to the floor.
Legs rise, bend at the knees.
The leg movements are reminiscent of riding a bicycle. First, the left knee touches the right elbow, then the right knee touches the left elbow. Not everyone can immediately achieve contact between their elbows and knees. However, this is exactly what we should strive for.
The legs move evenly, jerking is not allowed. It is important to ensure that breathing remains free.

Other exercise variations

Above we looked at the most popular method of pumping up the abs using the bicycle exercise. But there are other options that can be roughly divided into simpler and more complex. Choose the one that suits you based on your level of tone and fitness, and find some time to do it as part of your training program.

Let's briefly go through each of them.

Simple options

Bicycle without using elbows and body

A very simple option that is perfect for beginner athletes. The point is that the movement is carried out only due to the movement of the legs - we imitate the pedaling of a bicycle, while the entire body is motionless and pressed tightly to the floor. Your arms can be placed behind your head or extended along your body, it doesn’t matter.

© Syda Productions - stock.adobe.com
Working without connecting the body and elbows, the load shifts to the lower segment of the abs, but almost completely leaves the upper part and oblique abdominal muscles, but the quadriceps, gluteal muscles and hamstrings are additionally loaded.
Bicycle with legs upright

This variety has earned mass love among athletes and sportswomen who are fond of yoga and Pilates. It differs from the previous version in that we raise our legs up almost at a right angle and help ourselves maintain this position throughout the entire approach, resting our hands on the lower part of the lower back (as in the classic birch exercise). The knees are fully straightened and the upper back is pressed to the floor.

The bicycle exercise with legs raised vertically is much simpler due to the fact that we do not work with the elbows and body. Thus, we place additional emphasis on the upper part of the abs, and also perform the exercise in a reduced amplitude - the movement is much shorter than with the classic version. In addition to the physiological benefits, yogis see the benefit of this exercise in the fact that due to increased blood circulation in the lower abdomen, created by simulating pedaling, we additionally stimulate the organs of our reproductive system, thereby increasing our libido and sexual liberation.

Bicycle lying on an inclined bench upside down

If you work out in a gym, it is probably equipped with a special machine for working out the abs, which is an inclined bench with bolsters and a small surface for attaching your arms in the upper part. This machine is perfect for performing bicycle exercises. To do this, you need to sit on it upside down, raise your bent legs and simulate pedaling without connecting your body and elbows, holding your hands on the “pin” at the top of the simulator. The fundamental feature of this type of exercise is that due to the small angle set by the simulator, we create a small additional static load on the lower abdomen.

Light version

How to do the “Bicycle” exercise correctly if a person is in poor physical shape? The classic option is not suitable for those recovering from illness or injury. When performing a lighter version, part of the load is removed from the muscles of the lower back and abdomen. Of course, because of this they are less developed.

Anyone who hasn’t trained for a long time can start with a lighter version. Gradually it can be replaced by the classic version.

You need to sit comfortably on your back, relax your muscles and allow yourself a minute of rest.
Then the hands are moved behind the head. If desired, you can also place them along the body.
It is prohibited to lift your shoulders off the floor while performing the movement. Tension in the neck area is also unacceptable. Only the legs should work, breathing remains free.
You need to raise your legs, bend them slightly at the knees. The hips are almost perpendicular to the floor, due to which some of the load is removed from them.
Next, leg movements are performed that simulate riding a bicycle.
The movements will become even simpler if the hips are strictly perpendicular to the surface.
The exercise is performed measuredly, without tension. Increased attention is paid to the work of the abdominal muscles.

You can start with ten repetitions. Gradually the load increases.

Recommendations for execution technique[edit | edit code]

As in the “Scissors”, in the 1st phase of the bicycle exercise, simultaneously pull up the front and back of the pelvis using the abdominal and back muscles to create a slight deflection in the lumbar region. Maintain this position of the pelvis and spine throughout the entire bicycle exercise.
Squeeze your shoulder blades and straighten your shoulders. The upper arm applies constant pressure to the mat so that the shoulder extensor muscles help keep the torso in an elevated position.
While keeping your torso stable, try to spread your legs as far apart as possible. Use your knee extensor muscles to straighten your legs and your plantar flexion muscles to pull your toes up.
In phases 2 and 4, the hip extensor muscles keep the lower leg from falling to the mat, and the hamstrings flex it at the knee. At the same time, the muscles that flex the upper leg at the hip joint are activated when it is above the head (similar to the “Scissors” exercise). This allows you to keep it motionless when moving the lower leg.
In the 3rd and 5th phases of the bicycle exercise, the knee of the lower leg is pulled towards the chest. To do this, first use the muscles that flex the leg at the hip joint. The upper leg is simultaneously lowered due to the muscles that extend the leg at the hip joint. When the leg crosses the vertical line, antagonist muscles are activated, preventing it from falling under the influence of its own weight. The muscles that extend the leg at the knee joint do not allow it to bend at the knee. At the end of the phase, the muscles that started the movement are reactivated to increase leg extension and stretch the hamstrings of the upper leg and the hip flexor muscles of the lower leg.
Mental image. As the name of the exercise suggests, leg movements should be smooth, rhythmic and coordinated, like when riding a bicycle.

Complicated version

How to do the “Bicycle” exercise correctly to achieve maximum results? You can complicate the technique by changing the angle of your hips relative to the floor. In other words, during movement, the legs should be as close to the surface as possible. At the same time, it is forbidden to touch the floor with them.

Otherwise, the complicated version is no different from the classic technique. The elbow also pulls toward the knee as the leg moves. Right elbow – left knee and vice versa.

This option is relevant only for those who are in excellent shape and regularly receive physical activity.

How to choose the right exercise machine for your home?

The exercise machines listed above that help you lose excess weight can be purchased for home use. The fundamental criteria that guide the selection are external design and dimensions. To have an idea of the variety of models, you can read the ratings and reviews of the best.

And if everything is very clear with the basic requirements for the device, choosing a specific simulator remains difficult for many. The most effective for those who want to lose weight is Orbitrek. Those for whom it is not suitable for certain reasons should consider the other options listed above, that is, a treadmill, stepper, stationary bicycle or rowing machine. They are only slightly inferior to the elliptical, but no less useful. Additional sports equipment should not be ignored.

Common Mistakes

When performing the “Bicycle” exercise while lying on your back, people make the same mistakes. As a result, they do not get the results they expected and also risk causing serious harm to their health.

Many beginning cyclists believe that they can train on a soft surface. As a result, they not only reduce the effectiveness of exercise, but also place unnecessary stress on the lower back.
Making quick, sudden movements is another common mistake made by beginners. This leads to the fact that the muscles do not work at full strength, since the intensity of the exercise is reduced.
Beginner cyclists may hold their breath while moving or breathe incorrectly.
Another possible mistake is tension in third-party muscles. People stretch their necks to make it easier for themselves to do the exercise, which significantly reduces its effectiveness. You need to focus on working your abdominal muscles. Arms and shoulders should not work.

How to do the bicycle exercise

Lie on the floor on your back, raise your hips to a right angle in your pelvis and bend your knees.

Lift your shoulder blades off the floor, tighten your abs tightly and do not relax until the end of the exercise. Imagine that someone is going to hit you in the stomach.

Place your hands behind your head and spread your elbows to the sides. There is no need to clasp your hands or press your palms on the back of your head - your fingers only lightly touch your head.

Alternately bend and straighten your legs, as if pedaling a bicycle. At the same time, turn your body and reach your elbow towards the opposite knee.

Do not try to touch your knee, the main thing is to turn your body to the side in the maximum accessible range.

Recommendations

What else is useful to know about the “Bicycle” technique? The abs, back, hips and buttocks will receive maximum load if a person takes into account the following recommendations:

A quality warm-up is the key to success. Many beginners neglect it because they are afraid of exhausting themselves prematurely. This is fraught with serious muscle injuries and joint damage. The body must be properly prepared for the training session, especially if the “Bicycle” exercise is just part of the complex being performed. It is allowed to start performing it only when the joints and ligaments are properly warmed up.
We must not forget about safety. The main goal of training is to get your body in order and improve your well-being, and not to get injured. If you feel pain or discomfort while pedaling imaginary pedals, then you need to change something in your training program. It may be that a different exercise is more suitable for the person.
Excessive training is contraindicated. Doing the “Bicycle” several times a day will do more harm than good. This is especially true for people who are in poor physical shape.
You can’t deny yourself proper rest. After training, the body's muscles must recover. A person who wants to achieve results needs to eat right and eat healthy food. It is also important to get enough sleep.

Strength training equipment and multi-stations

The next large group of equipment that helps you lose weight are blocks and machines for performing strength exercises. They use the anaerobic energy supply mechanism.

As you know, basic movements that involve several joints and muscles at once help to expend more energy.

There are a couple of universal designs that pump up the muscles of the whole body. The most common are the Smith car and the Crossover.

In the Smith machine, mainly multi-joint movements are performed - squats, lunges, deadlifts, barbell presses and the like.

The crossover has a much larger arsenal. Here, both basic and isolating exercises are selected for each muscle.

As a result, the effect on a specific muscle is more complete, since it is worked from different angles.

The disadvantage of such multistations is their bulkiness.

However, it is rather conditional and only matters when purchasing such equipment for home practice. In the gym, this issue does not bother anyone.

Summarizing

The benefits of the “Bicycle” exercise are enormous, but it is not a panacea in the fight against excess weight. A mistake is made by those who expect to get rid of extra pounds through training alone.

With average exercise activity, a person gets rid of approximately 10 kcal per minute. Obviously, the training is aimed primarily at acquiring a beautiful relief, and then at burning calories.

When should you increase the number of sets and repetitions? This is done when a person feels that he does not have enough load. On average, three approaches are enough, with short pauses between them. The initial number of repetitions is from 8 to 10. Gradually this figure is increased to a maximum value of 20. You should not get ahead of yourself, this can lead to injury.

Additional loads when exercising on exercise machines for the purpose of losing weight

Purchasing a home exercise machine is not a reason to give up other types of physical activity. You shouldn't focus on one thing. The more varied the workouts, the better. It is not necessary to purchase expensive equipment; there are many types of simple and affordable equipment that can complement exercise classes and improve your figure.

The most effective and popular sports equipment that is used in the gym and at home to make your figure more attractive are jump ropes, expanders, rubber and some others. Those wishing to get rid of fat in the abdominal area are advised to pay attention to the following sports equipment:

Gymnastic hoop

The modern variety of hula hoops is strikingly different from the usual hoop common in the USSR. You can twist the projectile around your stomach absolutely anywhere.

Fitball

It is an orthopedic fitness ball that can be used by people of any age. It comes in a variety of diameters and is made from materials that make it as effective as possible during your training.

Rotating disk

Inexpensive and easy to use, the device is based on the idea that side-to-side rotation strengthens the abdominal muscles. It is recommended to exercise on such equipment every day for 20 minutes.