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

( Bicycle inverted )

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Name of exercise  Bicycle Inverted
Other names of exercise Bicycle inverted
Description of exercise Bicycle inverted exercise, also known as bicycle crunches, is a popular abdominal workout that targets the core muscles and helps to strengthen and tone the midsection. To perform this exercise, one lies on their back with their hands behind their head and legs lifted off the ground. The movement involves bringing the right elbow to the left knee while extending the right leg out and then switching to bring the left elbow to the right knee while extending the left leg out. This mimics the motion of riding a bicycle and engages the abdominal muscles to perform the movement. It is an effective exercise for building core strength, improving balance, and sculpting the abs.
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 with straight legs and hands under hips, palms up.
  • Lift legs until hips are at 90 degrees.
  • Lift hips up and support with arms as shown.
  • Inhale and split legs, bend knee of rear leg and move rear leg forward while moving front leg to rear, then straighten front leg.
  • Exhale and alternate legs, continuing sequence.

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    Video Tutorial

    https://www.youtube.com/watch?v=mRcbXjQze7A%26pp=ygULI3ZpZGVvc2xpbms%253D

     

    Body Part Lumbar, Abdominal, Hip, Knee
    Type of Muscles Abdominal, Back, Gluteal, Quadriceps, Hamstring
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension

    Benefits of exercise

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

  • Improves balance
  • Strengthens core muscles
  • Increases flexibility
  • Enhances coordination
  • Builds upper body strength
  • Tones legs and glutes
  • Reduces back pain
  • Boosts cardiovascular health
  • Can be done anywhere
  • Low impact on joints

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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 inverted exercise is a popular core strengthening exercise that involves lying on your back and pedaling your legs in a bicycle motion while reaching your elbows to the opposite knee. While this exercise can be beneficial for improving core strength and stability, there are certain situations where it should be avoided. Firstly, if you have any injuries or pain in your back, neck, or hips, it is best to avoid this exercise as it can put strain on these areas and worsen the pain. Additionally, if you have any conditions such as osteoporosis or herniated discs, this exercise may be too intense and could potentially cause further damage. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. It is always important to consult with a doctor or physical therapist before attempting any new exercises, especially if you have any pre-existing conditions.

    • Precautions

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

  • Protect your neck and spine
  • Maintain proper form and technique
  • Warm up before starting
  • Do not hold your breath
  • Use a stable and sturdy surface
  • Avoid overexertion
  • Keep your core engaged
  • Listen to your body and stop if you feel pain
  • Gradually increase intensity and duration
  • Cool down and stretch after finishing

    • Helpful in Diseases

  • Parkinson’s disease
  • Multiple sclerosis
  • Osteoarthritis
  • Rheumatoid arthritis
  • Osteoporosis
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Chronic obstructive pulmonary disease (COPD)
  • Cardiovascular disease
  • Diabetes
  • Obesity
  • Depression

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    Frequently asked questions

     

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