Bicycle Kicks Abdominal (Ab) Exercise

Muscles Worked

Abdominals (Upper and Lower)
Obliques

Bicycle kicks are a compound exercise, meaning they work more than one muscle group. In this case the exercise works both your abdominal and oblique muscles, as shown in the illustration to the right.

One recent study listed this exercise as one of the 3 best ab exercises because of how well it recruits muscle fibers.

How to Perform the exercise:

Start by finding a comfortable place to lay, like a yoga mat or the carpet. Lift your legs up off the ground and bend your knees at about a 90 degree angle. Now place your arms crossed over your chest and curly your upper body slightly up off the floor. This is the starting point for the exercise.

Alternate kicking each leg straight out parallel to the floor, and when your knee comes back to the bent position curl your trunk so that you can touch that knee with the opposite elbow.

Continue to do this for the number of reps your workout calls for. If you don’t have a workout plan then simply do 3 sets of this exercise, doing each set until your abs are near failure.

Tips, Tricks, and Precautions:

Don't lock your hands behind your head, you might be tempted to pull your head forward which will put a strain on your neck. Keep them crossed over your chest instead.

Work hard and consistently on your abs with exercises like bicycle kicks, eat a good diet, and you'll have a ripped, six pack of abs in no time.

Bicycle Kicks Demonstration Video