Bicycle flat exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bicycle flat )

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Name of exercise  Bicycle Flat
Other names of exercise Bicycle flat
Description of exercise Bicycle flat exercise, also known as bicycle crunches, is a popular abdominal exercise that targets the rectus abdominis, obliques, and hip flexors. To perform this exercise, lie on your back with your hands behind your head and your legs lifted off the ground. Begin by bringing your right knee towards your chest while simultaneously twisting your upper body to bring your left elbow towards your right knee. Then, switch sides, bringing your left knee towards your chest and twisting your upper body to bring your right elbow towards your left knee. Continue alternating sides in a fluid motion, mimicking the pedaling motion of a bicycle. This exercise helps to strengthen and tone the core muscles, improve balance, and increase overall core stability.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back.
  • Tighten abdominal muscles to keep lower back flat against floor.
  • Bend knees and lift legs and pedal with legs in a cycling motion.
  • Keep feet and toes pointed toward shins.
  • Inhale and exhale steadily during exercise.
  • Repeat cycling in opposite direction as well.

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    Video Tutorial

     

    Body Part Abdominal, Hip, Knee
    Type of Muscles Abdominal, Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Circumduction, Plantarflexion, Dorsiflexion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased leg muscle tone
  • Low impact on joints
  • Improved cardiovascular health
  • Can be done indoors or outdoors
  • Helps with weight loss
  • Can be modified for different fitness levels
  • Improves balance and coordination
  • Affordable and accessible form of exercise
  • Can be incorporated into a full body workout

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Bicycle flat exercise, also known as the Bicycle crunch, is a popular core exercise that involves lying on your back and mimicking the motion of pedaling a bicycle with your legs while also twisting your upper body. While this exercise can be beneficial for strengthening the abdominal muscles and improving core stability, there are some situations where it may be best to avoid it.Firstly, if you have any existing injuries or conditions that affect your back or neck, it is important to consult with a healthcare professional before attempting this exercise. The twisting motion involved in the Bicycle flat exercise can put strain on these areas and worsen any existing issues.Additionally, if you are pregnant, it is recommended to avoid this exercise as it may be uncomfortable or unsafe for you and your baby. It is always best to consult with your doctor or a certified prenatal fitness specialist for safe and appropriate exercises during pregnancy.Lastly, if you are new to exercising or have a weak core, it may be best to avoid the Bicycle flat exercise until you have built up enough strength and stability in your core muscles. Starting with simpler core exercises and gradually working your way up to the Bicycle flat exercise can help prevent injury and ensure proper form.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up before starting the exercise
  • Use a proper and comfortable bicycle flat
  • Adjust the seat height to your comfort
  • Keep your back straight and shoulders relaxed
  • Engage your core muscles throughout the exercise
  • Do not hold your breath, remember to breathe properly
  • Start slow and gradually increase the intensity
  • Avoid locking your knees while pedaling
  • Stay hydrated and take breaks when needed
  • Consult a doctor if you have any pre-existing injuries or health conditions

    • Helpful in Diseases

  • arthritis
  • obesity
  • osteoporosis
  • cardiovascular disease
  • diabetes
  • hypertension
  • depression
  • anxiety
  • fibromyalgia
  • chronic pain

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    Frequently asked questions

     

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