CoPilot is now trainwell!
Learn more.
New Year's Sale - 27% OFF - Limited Time Only!
Unlock your discount
Get my plan
Home
What is trainwell?
About
FAQ
Contact
Trainers
Exercise Library
Reviews
Get my plan
Bodyweight
Slow Bicycle
Slow Bicycle improves core strength and body balance by simulating cycling movements, exercising the abs, hip flexors, and lower back, and enhancing overall endurance. It's an exceptional workout for stability.
View all exercises
Slow Bicycle instructions
Step-by-step instructions
1
Lie flat on your back on a soft surface, such as a yoga mat, with your legs fully extended and your hands gently supporting the sides of your head.
2
Raise your feet slightly, bending your knees and bringing one knee towards your chest.
3
Slowly twist your upper body, trying to touch your right elbow to your left knee while keeping the right leg straight and slightly above the floor.
4
Now switch sides and try to touch your left elbow to your right knee, straightening your left leg at the same time.
5
Remember to breathe and perform these movements in a slow and controlled manner, repeating for a set number of reps.
Lie flat on your back on a soft surface, such as a yoga mat, with your legs fully extended and your hands gently supporting the sides of your head.
Raise your feet slightly, bending your knees and bringing one knee towards your chest.
Slowly twist your upper body, trying to touch your right elbow to your left knee while keeping the right leg straight and slightly above the floor.
Now switch sides and try to touch your left elbow to your right knee, straightening your left leg at the same time.
Remember to breathe and perform these movements in a slow and controlled manner, repeating for a set number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Dumbbell Turkish Get Up To Bridge
The Dumbbell Turkish Get Up to Bridge exercise enhances whole-body strength, stability, and flexibility. Ideal for boosting functional strength, body awareness, core stability, and promoting balance and coordination.
Try it out
Strength
Barbell Half Squat
The Barbell Half Squat targets thigh and buttock muscles. Stand with a barbell on your shoulders, lower until thighs are parallel to the ground, then stand up. Great for leg strength and endurance.
Try it out
Strength
Kettlebell Squat Hold
Kettlebell Squat Hold enhances lower body strength, targeting thighs and buttocks. It engages core for stability, improves endurance, and boosts leg and core strength by holding a kettlebell in a squat position.
Try it out
Start your fitness journey today
Enjoying exercises like Slow Bicycle, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer