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

( Side bicycle )

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Name of exercise  Side Bicycle
Other names of exercise Side bicycle
Description of exercise Side bicycle exercise is a type of abdominal exercise that targets the obliques, or the muscles on the sides of the stomach. It involves lying on your back with your hands behind your head, and then bringing one elbow to the opposite knee while extending the other leg out straight. This motion is then repeated on the other side, mimicking the pedaling motion of a bicycle. This exercise helps to strengthen and tone the oblique muscles, which can improve core stability and posture. It also engages the lower abdominal muscles and can be modified to increase difficulty by adding weights or increasing the speed of the pedaling motion.
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 left side with neck supported with arm as shown. Legs should be slightly forward with toes pointed.
  • Tighten abdominal muscles, lift right leg, and move it backward while bending knee to buttocks.
  • Move leg to front, keeping knee bent.
  • When leg is in front, straighten knee and bring leg back to midline.
  • Perform for indicated repetitions.
  • Repeat series lying on right side.

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    Video Tutorial

     

    Body Part Abdominal, Hip, Knee
    Type of Muscles Abdominal, Gluteal, Quadriceps, Hamstring, Outer Thigh
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Abduction
    Type of Action Abduction, Adduction, Circumduction, Extension, Flexion, Rotation

    Benefits of exercise

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

  • Improved cardiovascular health
  • Increased core strength
  • Enhanced balance and coordination
  • Improved posture
  • Increased calorie burn
  • Strengthened leg muscles
  • Improved flexibility
  • Reduced risk of injury
  • Improved mental focus
  • Increased endurance

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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

  • It is important to avoid the side bicycle exercise if you have any existing injuries or conditions that may be aggravated by this specific movement. This includes injuries to the lower back, hips, knees, or ankles. If you experience any pain or discomfort while performing the exercise, it is best to stop and consult a healthcare professional.Additionally, if you are pregnant or have recently given birth, it is recommended to avoid the side bicycle exercise as it can put strain on the abdominal muscles and pelvic floor.Individuals with balance or coordination issues should also avoid this exercise, as it requires a certain level of stability and control.Overall, it is important to listen to your body and avoid the side bicycle exercise if it causes any pain or discomfort. It is always best 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 throughout the exercise
  • Avoid holding your breath
  • Do not overextend your legs while pedaling
  • Keep your core engaged and stable
  • Do not arch your back excessively
  • Use a padded mat or cushion for comfort
  • Do not pedal at a high intensity if you have knee or hip pain
  • Avoid jerky or sudden movements
  • Gradually increase the duration and intensity of the exercise over time

    • Helpful in Diseases

  • Obesity
  • Cardiovascular diseases
  • Diabetes
  • Arthritis
  • Osteoporosis
  • Chronic obstructive pulmonary disease (COPD)
  • Asthma
  • Depression
  • Anxiety
  • Fibromyalgia
  • Multiple sclerosis (MS)
  • Parkinson’s disease
  • Stroke rehabilitation
  • Chronic pain
  • Cancer recovery
  • Post-surgery rehabilitation
  • Spinal cord injuries

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    Frequently asked questions

     

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