3) Raise both legs up to the ceiling or as far as your hamstring flexibility allows, keeping your lower back flat on the bed and engaging your core muscles. Start cycling forward for 20-30 seconds, then reverse cycle for another 20-30 seconds. Repeat this for three or four sets, making sure your legs don’t drop down. The speed depends on your fitness level, so go slow if you’re a beginner. This exercise works your endurance and you should feel your thighs burning at the end of it.
I don't know about you, but I’m not a big fan of stationary cycling indoors or real cycling outdoors.
The saddle hurts my buttocks, and after a spin class at the gym, my sitz bones (the bottom part of the pelvis) remain sore for a few days and sitting becomes uncomfortable.
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1) When lying in bed or on the floor to air cycle, some people tend to arch their necks when the exercise becomes difficult. Don’t do this! — Photos: REVATHI MURUGAPPAN/The Star
1) When lying in bed or on the floor to air cycle, some people tend to arch their necks when the exercise becomes difficult. Don't do this! — REVATHI MURUGAPPAN/The Star
2) Adjust your neck by lengthening it and look at the ceiling to keep a space of an imaginary orange between the chin and throat. If you still can’t keep your neck straight, place a pillow underneath your head to support your neck.
2) Adjust your neck by lengthening it and look at the ceiling to keep a space of an imaginary orange between the chin and throat. If you still can't keep your neck straight, place a pillow underneath your head to support your neck. — REVATHI MURUGAPPAN/The Star
3) Raise both legs up to the ceiling or as far as your hamstring flexibility allows, keeping your lower back flat on the bed and engaging your core muscles. Start cycling forward for 20-30 seconds, then reverse cycle for another 20-30 seconds. Repeat this for three or four sets, making sure your legs don’t drop down. The speed depends on your fitness level, so go slow if you’re a beginner. This exercise works your endurance and you should feel your thighs burning at the end of it.
3) Raise both legs up to the ceiling or as far as your hamstring flexibility allows, keeping your lower back flat on the bed and engaging your core muscles. Start cycling forward for 20-30 seconds, then reverse cycle for another 20-30 seconds. Repeat this for three or four sets, making sure your legs don't start dropping down. The speed depends on your fitness level, so go slow if you're a beginner. This exercise works your endurance and you should feel your thighs burning at the end of it. — REVATHI MURUGAPPAN/The Star
4) To work your abdominals (rectus abdominis or six-pack), bring your legs down lower while ensuring your lower back is still flat on the bed, then cycle. To make the exercise harder, you can lift your head off the pillow/bed by gently supporting your neck with your hands at the back of your head.
4) To work your abdominals (rectus abdominis or six-pack), bring your legs down lower while ensuring your lower back is still flat on the bed, then cycle. To make the exercise harder, you can lift your head off the pillow/bed by gently supporting your neck with your hands at the back of your head. — REVATHI MURUGAPPAN/The Star
5) Once you get stronger, you can lift your head off the pillow and cycle while twisting your torso in the opposite direction, i.e. left elbow to right knee. These bicycle crunches target the rectus abdominis, hip flexors and obliques (‘spare tyres’).
5) Once you get stronger, you can lift your head off the pillow and cycle while twisting your torso in the opposite direction, i.e. left elbow to right knee. These bicycle crunches target the rectus abdominis, hip flexors and obliques ('spare tyres'). — REVATHI MURUGAPPAN/The Star
