Bicycle sit-ups are exercises that build muscle strength and tone the thighs. These are easy movements to do and if you feel a burning sensation during the movements, it means you are doing them correctly.
Step 1. Lie down on the floor
Stretch your legs and keep your arms straight at your sides. It is important to get in the right position for this exercise, otherwise you will not get maximum results.
Step 2. Place your hands behind your head
You can cross your fingers if you wish. Or you can keep your arms at your sides as in the starting position.
Step 3. Raise your legs
Bring your legs up so that your knees are at a 90-degree angle with the floor and your calves are parallel to the floor. Keep your feet together.
Step 4. Touch your right elbow with your left knee
Lift your head and touch the right elbow with your left knee while lifting it towards the head. At the same time, stretch your right leg, keeping it a few inches off the ground, similar to the movement you do when pedaling a bicycle.
- Contract your abs as you lift your head. Use the abdominal muscles to propel the body forward so that your elbow can reach your knee.
- At the same time, contract your leg muscles and make sure to keep your legs well bent or straightened. Don't put your feet on the ground.
- Keep your elbows back rather than forward towards your chest, so you don't strain your neck.
Step 5. Touch your left elbow with your right knee
At the same time, stretch your left leg, keeping it off the floor. Remember to squeeze the abdominals. You have just completed a bicycle exercise.
Step 6. Do 10 to 15 movements per set
And take a break between sets.