The Hands Bike exercise is a core and upper body strengthening exercise that targets the abs, obliques, and arms. It involves mimicking the motion of riding a bike with your hands while lying on your back.
How to perform
To perform the Hands Bike exercise, follow these steps:1. Lie flat on your back on a mat or on the floor with your legs extended and your arms by your sides.
2. Lift your head, neck, and shoulders off the floor to engage your core muscles.
3. Bend your elbows and bring your hands to your sides, keeping your fists clenched.
4. Begin cycling your arms in a pedaling motion as if you are riding a bike, while simultaneously bringing your right knee towards your chest and extending your left leg out straight.
5. As you pedal your arms, switch legs by bringing your left knee towards your chest and extending your right leg out straight.
6. Continue alternating legs while cycling your arms for the desired number of repetitions or time.
7. Keep your core engaged and focus on maintaining a steady, controlled motion throughout the exercise.
8. To increase the intensity, you can try to pedal faster or extend your legs farther away from your body.
Remember to breathe steadily throughout the exercise and to maintain good form to prevent strain on your neck and lower back. Start with a few sets of 10-15 repetitions and gradually increase as you build strength.
Equipment required
No equipment required