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When it comes to cycling, many people wonder if it is effective for working the abdominal area and how to train it. In this article we offer you several tips on techniques and methods so that you can put it into practice with your indoor cycling bike. Read on!
Is it possible to do abdominal crunches on a bike?
The abdomen is composed of the rectus abdominis, the main muscle of the abdomen -which goes from the ribs to the pelvis and crosses with the tendons of the famous six-pack-, and the rest of the muscles -such as the transverse and obliques-. All of them play a very important role in cyclists as they are part of the core (as well as the lumbar and hips). However, the abdominal muscles are responsible for stabilizing the body, maintaining the position and protecting the spine while pedaling the bike -especially when pedaling while standing-, as well as helping us considerably to get the strength out of each pedal stroke, hence the importance of working them. But, is it possible to cycle and do abdominal exercises at the same time? The answer is yes. During pedaling, the core muscles of the body, including those of the abdominal group, perform their function. Although they are not the ones that are worked the most on the bike, there are some techniques that will allow you to work on them.
How to work the abdomen on a bicycle
Indoor cycling is an excellent tool for improving cardiovascular endurance, burning calories and strengthening leg muscles. However, it can also be a great ally for working the abdominals if the right techniques are used. Although no direct movements are performed as in a traditional abdominal exercise of contractions, by adopting a correct posture and performing certain exercises, it is possible to activate the core effectively. And the way to maintain proper posture is with your back straight, shoulders relaxed and abdomen slightly contracted. This will help stabilize your body and avoid overloading your lower back. After that, you can start with the following exercises.
Abdomen, bicycle and standing position
When you stand up on your abdomen and work on your smart ZBike 2.0 in a standing position, the abdominals are activated directly to maintain stability, at the same time it is essential that you contract your core during the entire movement to work your abdomen more intensely (you will also get more energy and improve your stability). Of course, you should avoid swinging your body too much to prevent injury.
Working the abdomen on a seated bike
In this case what you should do is lean your trunk towards the handlebars and try to place your abdomen as far down as possible so that you are facing the ground. Also, bend your head and shoulders to add more abdominal tension to the pedaling. Don’t forget to keep your back straight to avoid injury.
Abdominal exercises on the bike: high-intensity intervals
Another thing you can do is to perform sprints or high-intensity pedaling to activate your core because of the extra effort your body requires in order to stay stable. It is important that you alternate these periods of exertion with recovery to maximize abdominal work.
Cycling, abs and how to work the obliques
To activate the obliques you can perform small twists of the torso while pedaling. This mimics the motion of an abdominal twist and contributes to more lateral core work.
Increase resistance to work the abdomen while cycling.
Increasing pedaling resistance forces you to use more leg and abdominal strength to maintain stability. It is recommended to alternate between low and high resistance levels for a greater challenge.
Some tips on how to work your abs on a bike
Regardless of the techniques explained in the previous point, we advise you to take into account the following recommendations, so the exercises will be more effective, safe and you will be able to enjoy the results sooner:
- Controlled breathing: Keeping a constant and deep breathing helps to activate the abdominal muscles more efficiently.
- Avoid excessive swinging: The movement should focus on the legs, while the core keeps the body stable.
- Train regularly: Including indoor cycling sessions at least 3-4 times per week allows for better results in strengthening the abdomen (and, of course, the other muscles involved in the pedaling motion).
- Combination with off-bike exercises: Complementing the workout with planks, traditional crunches and other core exercises will improve results.
And cycling slims the abdomen?
We have already seen that working the abs on an indoor bike is entirely possible if the right techniques are applied. Through correct posture, constant core activation and the incorporation of specific exercises such as sprints, it is possible to strengthen the abdominal muscles while improving cardiovascular performance. With practice and consistency, indoor cycling becomes an effective tool for toning the abdomen and improving body stability. But what about slimming down? The answer is also yes, and in this article on slimming down with a bicycle you can find out in detail. And is that the use of the exercise bike is an excellent way to exercise the cardiovascular system, highlighting its low risk of injury -lower, of course, than when cycling outdoors-. Cycling on this type of bicycle helps you lose weight, since it is an aerobic exercise that involves both the upper and lower body. It is also a very complete activity and an ideal option for people who are overweight, as it allows them to train effectively without generating an excessive impact on their joints.
