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.
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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
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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