Double bicycle exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double bicycle )

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Name of exercise  Double Bicycle
Other names of exercise Double bicycle
Description of exercise Double bicycle exercise is a type of abdominal workout that involves lying on your back and mimicking the pedaling motion of a bicycle. It is a simple yet effective exercise that targets the core muscles, including the rectus abdominis, obliques, and transverse abdominis. To perform this exercise, you need to lie on your back with your hands behind your head and your legs lifted off the ground. Then, bring your right elbow to your left knee while extending your right leg, and then switch to bring your left elbow to your right knee. This continuous movement resembles riding a bicycle and helps to strengthen and tone the abdominal muscles. It is a great exercise for improving core stability, balance, and overall fitness.
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, arms at sides, legs together, knees bent and up toward chest, toes pointed.
  • Exhale, straighten knees and move legs down until hips are at 45 degrees.
  • Inhale return to start position.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal, Hip
    Type of Muscles Abdominal, Gluteal, Quadriceps
    Category of Exercise Stabilization
    Type of Exercise Pilates
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Circumduction, Abduction, Adduction

    Benefits of exercise

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

  • Improved cardiovascular health
  • Increased muscle strength
  • Enhanced balance and coordination
  • Low impact exercise
  • Can be done indoors or outdoors
  • Can be done alone or with a partner
  • Can help with weight loss
  • Can improve mental health and reduce stress
  • Can be modified for different fitness levels
  • Can be a fun and social activity

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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 Double bicycle exercise, also known as the double leg lift or reverse crunch, is a popular core strengthening exercise that involves lying on your back and lifting both legs off the ground while performing a cycling motion with them. While this exercise can be beneficial for many individuals, there are certain situations where it should be avoided. Firstly, individuals with lower back pain or injuries should avoid this exercise as it can put strain on the lumbar spine. Pregnant women should also avoid this exercise, especially in the later stages of pregnancy, as it can put pressure on the abdominal muscles and pelvic floor. Those with knee or hip injuries should also avoid the Double bicycle exercise as it involves repetitive bending and straightening of the legs, which can aggravate these injuries. Lastly, individuals with balance issues or difficulty with coordination should avoid this exercise to prevent the risk of falling or causing further injury. In summary, it is important to listen to your body and avoid the Double bicycle exercise if you have any pre-existing injuries or conditions that may be worsened by this movement. It is always recommended to consult with a healthcare professional before starting any new exercise routine.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Maintain proper form and posture throughout the exercise
  • Use a stable and level surface to perform the exercise
  • Avoid jerky movements or sudden changes in direction
  • Keep your abdominal muscles engaged and your back flat on the ground
  • Do not hold your breath while performing the exercise
  • Increase the intensity gradually and only as much as you can comfortably handle
  • Do not overextend your legs or arms during the exercise
  • Take breaks and rest if you feel fatigued or experience any pain
  • Consult a doctor if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Obesity
  • Cardiovascular disease
  • Diabetes
  • Arthritis
  • Chronic obstructive pulmonary disease (COPD)
  • Hypertension
  • Depression
  • Osteoporosis
  • Fibromyalgia
  • Asthma

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    Frequently asked questions

     

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