Extreme Flat Abs: Bicycle Maneuver

The words flat and abs got your attention, didn’t they? Want to know the secret to getting a tight tummy and flat abs? The secret is… there is no secret. There is however, a formula that works for everyone.

Attaining a flat and tight abdominal area will depend on the total amount of body fat you have to lose. However, anyone can flatten the mid-section… Yes, anyone!

If you read my articles often, you know that I place a great deal of emphasis on reducing body fat through a calorie-reduced nutrition program and by incorporating weight training and cardiovascular exercise to stimulate the metabolism.

Abdominal exercises serve to strengthen and tighten the abs, so when your body fat reduces — you then see the fruits of your labor (flat abs!). I’m focusing on three abdominal exercises that will strengthen and tighten your tummy, but your food intake must be taken into consideration.

Extreme Flat Abs routine will require some gym equipment, but it’s very effective for tightening the upper and lower abdominal region, as well as the oblique muscles (”love handles”).

key to the effectiveness of any exercise is based on proper technique, sufficient intensity and intelligent frequency.

Exercise #1 – Bicycle Maneuver  (see the video below!)

Starting Position:
– Lie on a mat with your lower back in a comfortable position.
– Bring your knees up to about a 45-degree angle.

Movement:
– Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee.

Key Points:
– This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back.
– Do not pull on your head and neck during this exercise.
– The lower to the ground your legs bicycle, the harder your abs have to work.

2. Reverse Trunk Twist

Starting Position:
– Lie on the floor with your back relaxed and your arms out to the sides forming a “T” with your body.
– Extend your legs straight up in the air so your hips form a 90-degree angle with a slight bend in your knees.

Movement:
– Contracting the abdominal and oblique muscles, lower your legs toward one side, keeping your feet together and your back on the floor. Stop at the limits of the strength of your abdominal and oblique muscles.
– This may start out as a very small range of motion and gradually increase as you get stronger.
– Slowly return to the starting position.
– After completing the set on the one side, repeat on the other side.

Key Points:
– Exhale while lowering your legs.
– Inhale while returning to the starting position.

Exercise #3 – Machine Ab Crunch

Starting Position:
– Adjust yourself in the machine per the instructions.

Movement:
– Contracting the abdominals very tightly, curl your rib cage toward your pelvis, stopping when you have reached a peak contraction of the abdominals. Don’t focus on just pushing the torso downward. Instead, focus on the abdominals pushing down and tight.
– Slowly return to the starting position stopping just short of the weight stack touching.

Key Points:
– Exhale while curling forward.
– Inhale while returning to the starting position.
– Do not round the upper back or let the chest cave in.

ow often should you perform this workout?
If you’re a beginner, perform each movement slowly and at your own pace. Try for 12 to 15 repetitions of each exercise and take your time moving from one exercise to the next. Perform only one cycle. A cycle is defined as performing all three exercises in order. Attempt the routine three days per week on alternate days of the week. Don’t worry if you can’t get the recommended rep range. Do as many as possible with good form and try to increase week to week.

For those with more experience, perform three cycles with one minute of rest between each cycle. The key to the Extreme Flat Abs workout is to keep the intensity level high, as well as a constant contraction on the abs. As you progress, you’ll be amazed at how hard and tight your abs get. Perform the routine three days per week on alternate days of the week.

The Machine Ab Crunch will focus primarily on the upper ab region, the Reverse Trunk Twist on the oblique muscles and hips, while the Bicycle Maneuver will focus on the entire abdominal area.

In research studies, the Bicycle Maneuver ranks as of the most efficient abdominal exercises.

Remember, work at your own personal fitness level and focus on perfect form to avoid injury and in order to isolate the muscle.
As always, please check with your doctor before beginning any exercise program.

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