WAIST sneakers are so 2019 – if you really want to cut that fat in your midsection and get that slimmed-down look, targeted workouts are the way to go.
Personal trainer Demario Johns is passionate about the bike crunch — that exercise you can literally do on your back, if you’re too lazy and hate getting up to do any type of workout.
“I won’t say this exercise is perfect for the person who just can’t care less about it, but it is a low intensity, low commitment exercise that will work your abs and obliques at the same time, increasing your heart rate, burning a few calories and reducing your waistline,” he said.
Using the same form as someone riding a bicycle, this exercise is done by lying on your back on an exercise mat, and with your hands behind your head, lifting your shoulder blades off the mat and raising your knees and by extending your legs. as if you were riding a bicycle.
“It’s perfect for the person who doesn’t have equipment, needs to get in shape without too much effort, or feels like they’re under too much pressure,” Johns explained.
How to do
1. Lie flat on your back on the floor with your legs straight.
2. Raise your head and shoulders slightly and place both hands on the back of your head, without interlacing your fingers.
3. Raise your head while tucking in your pelvic region and lowering your rib cage. Your chin should stay tucked in as you raise your knees to your chest.
4. Curl the right side of your upper body off the floor and move your right elbow toward your left knee. Pause between movements, until you feel the burn in your abs and obliques. The left side of your upper body should remain flat, with your right leg straight.
5. Rotate the left side of your upper body and move your left elbow towards your right knee while bringing the right side of your upper body and left leg down to the floor. Your movement should feel like high pedals on a bicycle.
6. Alternate back and forth for 10-15 reps.
“Bicycle crunches target a few key muscle groups in your body — your upper abs, your rectus abdominis (abdominal muscles), and your obliques,” Johns says. “It’s the obliques that will help give you that svelte look that women who wear corsets want, and this type of exercise is great for targeting that area.”
He said the good thing about the bike crunch is that it works on the core muscles, and even by apparently not doing much, you can increase core strength.
You can also vary things up a bit so you don’t get bored, by holding a medicine ball or a pair of dumbbells above your body during the workout, once you feel comfortable.
“Do note, however, that if your goal is to lose weight, or belly fat in particular, you will also need to change your diet, because while the bike crunch is one of the most effective exercises for building your abdominal muscles , it won’t burn fat,’ Johns said.
“So if you’re lazy, don’t think of this exercise as the panacea that will make you lose weight in no time – that’s a misrepresentation. What you can do instead is use the exercise as part of your routine – and this should include proper diet and cardio type activities.And once you lose weight, it is indeed perfect for toning your midsection.
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