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The advanced bicycle is a great exercise to work your abdominals. The bicycle maneuver allows you to totally isolate your abdominals.

This advanced set of the bicycle requires you to lift your upper back and shoulders completely off of the floor.

Kick one leg all the way out and bring one knee back to your opposite elbow which you have twisted from the opposite side.

Do around 20 reps and then hold for 5-10 seconds with your elbow touching your knee. This should burn your abdominals.

After your 5-10 second hold, perform another 20 reps of the bicycle and repeat.

This is a great abdominals exercise because your hip flexors is taken out of the motion.

You can also perform this with your back touching the floor, just make sure your shoulders are off of the floor.

Remember you will not burn fat off your mid section by any crunch or situp exercise.

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Personal Trainer Mike Behnken, MS, CSCS

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